Magnesium Rich Foods


Magnesium rich foods are those foods which offer high levels of the mineral magnesium when consumed. I've discussed a magnesium deficiency, and how important it is to get enough magnesium each day.

Magnesium is involved in over 300 enzymatic processes in the body, and it is a critical substrate used in cellular respiration and in cellular mitochondrial function.

This is important because current research is linking mitochondrial dysfunction to all sorts of disease processes, including cancer and Alzheimers.

Hence, it's a good idea to add some magnesium rich foods to your diet each day.

Overall, nuts, seeds and beans are all magnesium rich foods. It's important though, that be roasted before eating them in large amounts. These plant based foods also have a substance called phytic acid in them. Phytic acid binds minerals such as magnesium and take them out of the body.

Nut and seeds should always be roasted before eating to break down some of phytic acid and other the anti-nutrients in them.

Here's a list of foods which have moderate to high levels of magnesium:

Food

Wt (grams)

Measure

Milligrams/ measure

Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds

146

1 cup

235

Spinach, canned, regular pack, drained solids

214

1 cup

163

Spinach, cooked, boiled, drained, without salt

180

1 cup

157

Seeds, pumpkin and squash seed kernels, roasted, with salt added

28.35

1 oz

156

Spinach, frozen, chopped or leaf, cooked, boiled,

190

1 cup

156

Soybeans, mature cooked, boiled, without salt

172

1 cup

148

Snacks, trail mix, tropical

140

1 cup

134

Beans, white, mature seeds, canned

262

1 cup

134

Beans, black, mature seeds, cooked, boiled, without salt

172

1 cup

120

Tomato products, canned, paste, without salt added

262

1 cup

110

Soybeans, green, cooked, boiled, drained, without salt

180

1 cup

108

Nuts, brazil nuts, dried, unblanched

28.35

1 oz

107

Lima beans, frozen, baby, cooked, boiled, drained, without salt

180

1 cup

101

Beet greens, cooked, boiled, drained, without salt

144

1 cup

98

Beans, navy, mature seeds, cooked, boiled, without salt

182

1 cup

96

Refried beans, canned, traditional style (includes USDA commodity)

252

1 cup

96

Lima beans, large, mature seeds, canned

241

1 cup

94

Baking chocolate, unsweetened, squares

28.35

1 square

93

Cowpeas, blackeyed, crowder, southern), boiled, without salt

172

1 cup

91

Beans, great northern, mature seeds, cooked, boiled, without salt

177

1 cup

89

Oat bran, cooked

219

1 cup

88

Beans, baked, canned, with pork and tomato sauce

253

1 cup

86

Cowpeas (Blackeyes), immature seeds, cooked, boiled without salt

165

1 cup

86

Buckwheat groats, roasted, cooked

168

1 cup

86

Beans, pinto, mature seeds, cooked, boiled, without salt

171

1 cup

86

Cowpeas (blackeyes), immature seeds, frozen, cooked, without saltĀ 

170

1 cup

85

Rice, brown, long-grain, cooked

195

1 cup

84

Beans, baked, canned, with pork and sweet sauce

253

1 cup

83

Lima beans, large, mature seeds, cooked, boiled, without salt

188

1 cup

81

Beans, kidney, red, mature seeds, cooked, boiled, without salt

177

1 cup

80

Chickpeas (garbanzo beans, bengal gram), mature seeds, Without salt

164

1 cup

79

Nuts, cashew nuts, oil roasted, with salt added

28.35

1 oz

77

Nuts, almonds

28.35

1 oz

76

Baking chocolate, unsweetened, liquid

28.35

1 oz

75

Nuts, cashew nuts, dry roasted, with salt added

28.35

1 oz

74



Done with Magnesium Rich Foods, back to Magnesium Deficiency
Done with Magnesium Rich Foods, back to Natural Supplements