Healthy Foods that Contain Magnesium

Magnesium is one of seven minerals that you need in relatively large amounts for optimal health. Most of your body's magnesium is located in your bones and teeth. Your remaining magnesium is present in your soft tissues and the fluids that surround these tissues.

What Does Magnesium Do in Your Body?

• Helps to form tooth enamel, which helps to prevent cavities
• Provides structure to your bones
• Helps to convert carbohydrates, protein, and fats into energy
• Helps to make protein and genetic material for your cells
• Helps to regulate nerve signaling, muscle contraction and relaxation, and the rhythm of your heart
• Helps to reduce homocysteine levels, which lowers your risk of stroke, heart disease, cancer, Parkinson's, Alzheimer's disease, and many degenerative diseases.

Here are some healthy, whole food sources of magnesium:

Whole Food Sources	Serving	Magnesium (mg)
Brown rice, cooked	1 cup	83.8
Almonds, raw	1 ounce	81.1
Spinach, cooked	1/2 cup	78.3
Swiss chard, cooked	1/2 cup	75.2
Lima beans, cooked	1/2 cup	62.9
Avocado	1 large	50.0
Peanuts*, raw	1 ounce	49.8
Hazelnuts, raw	1 ounce	49.0
Okra, cooked	1/2 cup	45.6
Black-eyed peas, cooked	1/2 cup	42.8

*It is important to use organic peanuts only. If you use organic peanut butter, first discard the oil that has separated from the butter. This will reduce the likelihood of disrupting your omega-3 to omega-6 fatty acid ratio.

Signs of Deficiency

• Unexplained muscle spasms and/or weakness
• Irregular heart beat
• High blood pressure
• Depression and confusion

Risk Factors for Developing a Magnesium Deficiency

• Chronic alcoholism
• Long term use of a diuretic (water pill)
• Malabsorption syndromes and chronic diarrhea
• Supplementing with high doses of zinc
• Not having enough healthy protein in your diet

Recommended Dietary Allowance for Magnesium - 1997
Life Stage	Age	Males (mg/day)	Females (mg/day)
Infants	0-6 months	30	30
Infants	7-12 months	75	75
Children	1-3 years	80	80
Children	4-8 years	130	130
Children	9-13 years	240	240
Adolescents	14-18 years	410	360
Adults	19-30 years	400	310
Adults	31 years and older	420	320
Pregnancy	18 years and younger	-	400
Pregnancy	19-30 years	-	350
Pregnancy	31 years and older	-	360
Breastfeeding	18 years and younger	-	360
Breastfeeding	19-30 years	-	310
Breastfeeding	31 years and older	-	320

Toxicity

Magnesium doesn't pose a toxic threat to your body as long your kidneys are healthy enough to filter and eliminate excess amounts via your urine. Still, in order to spare your kidneys of unnecessary workload, I believe that it is best to avoid magnesium supplements and to obtain magnesiuim exclusively from whole foods.

Diagnostic Test for Magnesium

You can test your blood level of magnesium and other electrolytes via a routine blood test with your doctor or laboratory.

Go To Nutrient Index

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