Magnesium is one of many minerals essential for normal body function. You need magnesium for your heart to beat properly, your muscles to function normally and your bones to stay strong. Magnesium also supports your immune system, normalizes your blood sugar and regulates your blood pressure. Men 19 to 30 need 400 mg of magnesium a day, and men over 30 need 420 mg. Women under 30 need 310 mg, and women over 30 need 320 mg. A variety of foods, including grains and beans, contain high amounts of magnesium.
Grains
A variety of grains are high in magnesium. One cup of cooked oat bran or brown rice provides more than 25 percent of magnesium for both men and women. Buckwheat groats, which are technically a seed but typically used as a grain, also supply more than 25 percent of the daily value per cup. Oats, bulgur, wild rice and white rice all supply 12 percent or more per cooked cup.
Legumes, Nuts and Seeds
Pumpkin seeds are one of the foods highest in magnesium. A 1 oz.-serving, about ¼ cup, contains 156 mg of magnesium, which provides more than 35 percent of the daily value for both men and women. Soybeans are also high in magnesium, with 1 cup of cooked beans providing more than 30 percent. Other legumes high in magnesium include black beans, navy beans, pinto beans, black-eyed peas, lima beans, kidney beans, chickpeas and split peas. All provide more than 16 percent per cup. Brazil nuts are the highest nut in magnesium. A 1-oz. serving, about 1/5 cup, of blanched nuts provides more than 25 percent of the daily value. Roasted cashews and almonds are also high, with more than 17 percent per cup.
Vegetables
Although not all vegetables are high in magnesium, some contain more than 10 percent of the daily value. One cup of cooked spinach provides more than 37 percent, and one cup of beet greens more than 23 percent. Artichokes provide more than 17 percent of magnesium per cup, okra supplies more than 13 percent, and parsnips and summer squash each provide more than 10 percent.
Fish
Several types of fish contain significant amounts of magnesium as well. Halibut has the highest amount. A 3-oz. serving contains 90 mg, which provides 28 percent of the daily value for women and 21 percent for men. King crab and pollock also supply more than 12 percent of the daily value for both groups.
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