Magnesium is a mineral that is vital to certain body functions. The National Institutes of Health Office of Dietary Supplements (NIH ODS) reports magnesium has a role in more than 300 biochemical processes within the body, including regulating a steady heart rhythm, regulating blood-sugar levels and maintaining strong bones. Magnesium is widely available as a dietary supplement, but if you want to obtain your magnesium from natural sources, there are several foods you can make sure you are adding to your diet.
Vegetables
Vegetables are some of the best sources of magnesium, particularly leafy greens. Good leafy green choices are spinach, kale, chard, sea kelp and turnip, mustard, and beet greens. There are other vegetable sources of magnesium, and according to the World's Healthiest Foods (WHF) encyclopedia they include broccoli, cucumbers, green beans, Brussel sprouts, asparagus, potatoes, mushrooms and carrots.
Nuts and Seeds
Nuts and seeds are also good sources of dietary magnesium. Pumpkin and squash seeds are particularly high, as just 1 oz. of dried seeds of either variety contain 151 mg of magnesium, or 38 percent of the recommended daily intake. Other good seed choices are flax seeds, watermelon seeds, sesame seeds and sunflower seeds. Products made with these seeds such as butters and flours are also high in magnesium. The best nut choices are Brazil nuts, cashews, almonds, chestnuts, pine nuts, walnuts, pistachios and pecans. Just as with seeds, products made with nuts such as nut butters and nut oils also contain magnesium.
Beans and Grains
There are several common beans that are high in magnesium content. The most common bean with the highest content, according to data from the USDA, are lima beans, which contain 399 mg of magnesium in 1 cup of raw beans. It is important to note that according to WHF, many foods such as beans can lose a considerable amount of their magnesium content when boiled or cooked. They will still contain a fair amount. Good bean choices for magnesium include soybeans, white beans, cowpeas, black beans, pinto beans, kidney beans, yellow beans and great northern beans. Foods made with these beans, such as tofu from soybeans, or bean flour from other beans, also contain magnesium. There are a few grains that contain magnesium, and they include wheat, including wheat bran and wheat germ, oats, rice, quinoa, buckwheat and amaranth. When the grains are whole, they contain the highest magnesium content. If the grains are processed, such as turning wheat grain into white flour, it loses most of the magnesium. Products made with the whole grains, such as breads and pastas, also contain magnesium.
Fruit and Other Foods
There are a few fruits choices that contain magnesium, and they are bananas, prickly pears, lemons, rhubarb, cherries, pineapple, kiwi, melons, raspberries, strawberries, raisins and apricots. Other food choices include blackstrap molasses and seafood such as clams, caviar, halibut, crab, oysters, salmon, tuna, haddock and shrimp. Several spices such as basil, thyme and dill also contain magnesium, although they are not a rich food source, as spices are not consumed in large enough quantities for them to make a big difference in your daily intake.
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