Magnesium, a major mineral essential for human health, is the fourth most abundant mineral in the body, according to the National Institutes of Health. Like calcium, much of the body's magnesium is found in the bones and it is needed to maintain strong bones. Magnesium serves other functions in the body, such as facilitating chemical reactions; maintaining normal nervous and immune system function; promoting healthy blood pressure and aiding in energy metabolism. The recommended daily value for this nutrient is 400 mg and whole foods, such as nuts, seeds leafy greens are magnesium-rich.
Nuts, Legumes and Seeds
Whole, unprocessed foods are rich in many minerals, including magnesium. Certain varieties of nuts and legumes are particularly high in magnesium. A 1-oz. portion of dry-roasted almonds or cashews provide 80 and 75 mg of magnesium, respectively, meeting approximately 20 percent of the recommended daily value or DV. Soybeans and peanuts are magnesium-rich legumes. A 1/2-cup serving of mature soybeans, cooked, provides 75 mg or 20 percent of the DV and 1 oz. of dry-roasted peanuts offers slightly less, about 65 mg or 15 percent of the DV, according to the NIH Office of Dietary Supplements. A 1/4-cup of raw pumpkin seeds offers 184.6 mg of magnesium, or almost half of your daily requirement.
Seafood
While plant-based foods are a better source of this major mineral than animal foods, in general, seafood is also a magnesium-rich food choice. Of the varieties of seafood, Chinook salmon offers the most magnesium followed by halibut, according to the World's Healthiest Foods website. A 4-oz. portion of baked or broiled Chinook salmon 138.4 mg or about one-third of your daily requirement while the same portion of cooked halibut offers 121.3 mg or just more than 30 percent of the DV. Scallops are also a very good food source of this bone-building mineral. A 4-oz. cooked portion provides 77.1 mg or 19 percent of the DV.
Leafy Greens and Grains
Magnesium is unique among the minerals because it is a component of the plant pigment, chlorophyll. Thus, green leafy vegetables are particularly good sources of magnesium, according to the University of Maryland Medical Center. One cup of swiss chard, cooked, provides 150.5 mg and 1 cup of spinach, cooked, provides 156.6 mg; meeting 19.4 and 17 percent of the DV, respectively.
Whole grains are another excellent source of this important nutrient. One cup of whole grain oats, cooked, offers 56.16 mg or 14 percent of the DV. The same amount of cooked whole-grain bulgur wheat provides slightly more, 58.24 mg or 14.6 percent of the DV. Cooked buckwheat provides 86.7 mg of magnesium or 21.4 percent of the DV per cup, according to the World's Healthiest Foods website.
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