Magnesium is a major mineral. You need major minerals in amounts greater than 100mg daily. In addition to its important role in building strong bones and teeth, magnesium is involved in nerve transmission, muscle and blood vessel relaxation, the production of enzymes responsible for energy metabolism and regulating blood pressure. Magnesium is found in a wide variety of plant foods as well as certain types of fish. The recommended dietary allowance (RDA) for magnesium for adult men is 420mg, and 320mg for women.
Seeds and Nuts
Foods that provide greater than or equal to 20 percent of the RDA for a nutrient are considered to be excellent food sources of that nutrient. The best food sources of magnesium are seeds. Pumpkin, sesame and sunflower seeds are all very high in magnesium, providing 185mg, 126mg and 125mg of magnesium for a 1/4-cup serving, respectively, or over 30 percent of the RDA (based upon 420mg). Nuts that provide the most magnesium include almonds and cashews. A 1/4-cup serving of either provides a little less than 100mg of magnesium, greater than 20 percent of the RDA.
Legumes and Beans
In the legume family, soybeans are particularly magnesium-rich. A 1-cup cooked serving of either offers about 125mg, or approximately 30 percent of the RDA for this mineral. Peanuts, another popular legume, are a great source of magnesium. A 2-oz. serving, or approximately 1/2 cup, provides 100mg of magnesium, or nearly 24 percent of the RDA. Black beans are very high in magnesium. Like soybeans, they offer about 125mg for a 1-cup serving (cooked). Navy, pinto, lima, and kidney beans are also good sources of magnesium.
Vegetables and Whole Grains
Because magnesium is found in chlorophyll (the green pigment found in plants), leafy green vegetables are excellent sources of this mineral. For example, a 1-cup serving of either spinach or Swiss chard offers more than 150mg of magnesium, or about 36 percent of the RDA. A 3-oz. oat bran muffin provides approximately 89mg of magnesium, or 21 percent of the RDA. Cereals like Raisin Bran, and brown rice (1-cup servings) are magnesium-rich whole-grain foods. Each offers about 84mg of magnesium, or 20 percent of the RDA. Cooked bulgur (1-cup serving) is high in magnesium, providing 14 percent of the RDA. Other whole-grain foods that are excellent sources of magnesium include quinoa, millet and buckwheat.
Seafood
Certain types of fish provide just as much magnesium as nuts, beans, vegetables and whole grains. Salmon and halibut provide the most magnesium per serving. A 4-oz. cooked portion of Chinook salmon provides a whopping 138mg of magnesium, or about 33 percent of the RDA. The same amount of cooked halibut provides slightly less magnesium--120mg, or nearly 29 percent of the RDA. Oysters are also magnesium-rich. A 4-oz. portion of cooked oysters provides about 66mg of magnesium, or 15 percent of the RDA, making them a very good food source of this mineral.
References
- Institute of Medicine, Food and Nutrition Board, Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride; 1999
- USDA National Nutrient Database for Standard Reference
- Magnesium: Modern Nutrition in Health and Disease, 9th Edition; ME Shils; 1999
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