Magnesium is an important mineral, responsible for building bones and teeth, relaxing muscles, transmitting nerves, strengthening the immune system, producing enzymes responsible for energy metabolism and regulating blood pressure. The Recommended Dietary Allowance (RDA) of magnesium for adult men is 420 mg and for adult women it is 320 mg. Since there are so many magnesium-rich foods, only excellent food sources of magnesium, such as beans, nuts, seeds, vegetables, whole grains and fish, are listed.
Beans, Nuts and Seeds
The very best food source of magnesium is pumpkin seeds. A 1/4 cup serving provides 185 mg, or 44 percent of the RDA based upon a man's needs of 420 mg. Sesame and sunflower seeds are also magnesium-rich. A 1/4 cup serving of either provides approximately 126 mg or about 30 percent of the RDA. Nuts and seeds often are rich in the same nutrients, especially minerals. In the case of magnesium, this is true as a 1/4 cup of raw almonds and cashews provide a little less than 100 mg of magnesium, or 24 percent of the RDA. Black and soybeans are the richest sources of magnesium in the legume family. Each provides over 30 percent of the RDA for magnesium, while navy, pinto, kidney and lima beans are next in line, offering 20 to 25 percent of the RDA. All percentages are based on a 1 cup serving, cooked.
Vegetables and Whole Grains
Spinach and Swiss chard (both dark green leafy vegetables) are excellent sources of magnesium. A 1 cup serving of either of these nutrient-rich veggies is low in calories, but high in magnesium, providing approximately more than 150 milligrams, or nearly 36 percent of the RDA. Quinoa, millet, buckwheat and brown rice are the most magnesium-rich whole grains you can find. Each of these nutritious grains (1/2 cup for uncooked quinoa and 1 cup, cooked, for millet, buckwheat and brown rice) provides approximately 25 percent of a man's RDA for magnesium (420 mg).
Fish
It is not just plant foods that are excellent sources of magnesium. Certain types of fish provide just as much magnesium as the aforementioned foods. Two types outshine the others in terms of magnesium content. A 4 oz. cooked portion of Chinook salmon provides a whopping 138 mg of magnesium, or nearly 33 percent of the RDA while the same portion of cooked halibut is another also very rich in magnesium, providing 120 mg, or just over 29 percent of the RDA. Enjoying just a few of the above foods ensures that you are meeting your needs for this important mineral.
Member Comments