Magnesium is essential for bone and muscle health. This necessary mineral also works with calcium to aid in relaxing the nerves. It helps break down proteins, fats and carbohydrates. Without magnesium, the digestive tract, central nervous system and cardiovascular system are unable to function properly. According to the University of Maryland Medical Center website, magnesium is essential to every organ in the body. Since the human body does not produce magnesium, it must come from food sources or supplements.
Fish with Magnesium
Some types of fish have more magnesium than others. Broiled halibut contains approximately 91 mgs per 3 ounces. Fresh broiled or grilled yellow fin tuna contains about 54 mgs of magnesium per 3 ounces. Spelt and shrimp also contain significant amounts of magnesium per serving.
Magnesium Rich Beans, Peas and Legumes
The beans, peas and legumes with the highest concentrations of magnesium include baked beans, black beans, kidney beans, green peas, pinto beans, white beans, soybeans, lentils and chick peas. Each of them has more than 70 mgs per 1-cup serving.
Vegetables High in Magnesium
Some vegetables are high in magnesium. Some of them are artichokes, beet greens, broccoli, okra, parsnips, spinach, squash, sweet potatoes and potatoes. Brussels sprouts, Swiss chard, kelp, mustard greens, cucumbers and eggplant also contain magnesium. All of these vegetables have at least 40 mgs per serving.
Nuts and Seeds with Magnesium
Most of the nuts and seeds have some magnesium. Almonds, Brazil nuts, cashews, and pine nuts each have more than 130 mgs per 2 ounce serving. Pumpkin seeds, coriander seeds, flax seeds, sunflower seeds and sesame seeds also contain magnesium.
Magnesium Rich Fruits
Bananas and figs both have magnesium. One medium banana contains approximately 34 mgs, while four dried figs have about 44 mgs. Strawberries and watermelon also have significant amounts of magnesium in each serving.
Grains with Magnesium
Most of the grains contain magnesium. Barley, buckwheat flour, oat bran and whole wheat flour each have between 150 and 300 mgs of magnesium per 1 cup serving. Brown rice has 84 mgs.
Magnesium Rich Dairy and Soy
A single serving of milk or yogurt contains more than 80 mgs of magnesium. Other sources of magnesium include tofu and soy flour.
Best Sources of Magnesium
An article on the Office of Dietary Supplements at the National Institute of Health website claims that eating a wide variety of legumes, whole grains, nuts and vegetables will help provide the daily requirements for magnesium.
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