Magnesium, found in a large variety of foods, is a vital mineral to the human body. It activates enzymes, helps energy production and plays a role in regulating various other nutrients. Magnesium is needed in the heart, muscles and kidneys and is also a contributor in the make-up of bones and teeth. The daily recommended magnesium intake for an adult is about 300 mg. The University of Maryland Medical Center reports that despite the large amount of foods that contain magnesium, many Americans do not reach the required daily amount.
Nuts and Seeds
Nuts and seeds have some of the highest concentrations of magnesium found in any food. A 100-g, or 3.5-oz., serving of almonds contains 260 mg of magnesium, while Brazil nuts contain 360 mg in the same serving size. Various other nuts and seeds contain similar levels of magnesium, but pumpkin seeds have the highest levels: A 100-g serving contains 600 mg of magnesium. A 50-g serving of pumpkin seeds would fulfill your daily magnesium requirement.
Grains
Magnesium-rich grains include whole-wheat breads, brown rice and barley. A slice of whole-wheat bread contains 25 mg, and a 100-g serving of brown rice contains 43 mg. Barley also scores high, containing 80 mg in every 100-g serving. In the grains department, however, buckwheat flour is one of the most magnesium-rich with 250 mg in a 100-g serving. Close behind are oats, with 235 mg for every 100 g.
Fish
Most fish provides a substantial amount of magnesium. Tuna, for example, contains 63 mg in a 100-g portion. Halibut is richer still, providing more than a third of your daily requirement in a 100-g portion. This small serving contains 107 mg. However, if halibut isn't your seafood of choice, go for a dozen scallops to consume a healthy 110 mg of magnesium.
Beans
Beans contain plenty of magnesium. Black beans score highest with 70 mg in a 100-g serving with soy beans not far behind with 60 mg for an equivalent serving. White beans and pinto beans both contain over 50 mg for every 100-g serving. Chickpeas and lentils also provide some of your daily requirement with 48 mg and 36 mg, respectively, in a 100-g serving of each.
Other Foods
Spinach is another good source of magnesium, containing 70 mg for a 100-g serving. A medium-sized baked potato contains 50 mg, while a 100-g serving of artichokes contain 60 mg of magnesium. Dairy products such as yogurt and milk also contain magnesium with 17 mg and 11 mg, respectively, provided in 100-ml servings.
Magnesium in Your Diet
The array of foods that are rich in magnesium means that simply eating a balanced diet is sufficient to fulfill your daily requirements. It is likely that if you are not getting enough magnesium, you aren't getting some other vital nutrients either.
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