Foods Rich in Magnesium

The role of magnesium is to allow the regulation of the heart rate, the proper functioning of the muscles and the transmission of nerve impulses. Below are foods rich in magnesium that you should know.

Magnesium deficiency can lead to conditions ranging from stress to diabetes to cardiovascular problems. Suffice to say that it is important to incorporate it in sufficient quantity in your menus. Learn about dietary sources of magnesium and the usefulness of dietary supplements.

Pumpkin seed – kernels: Serving Size 1 oz, 168 mg
Almonds, dry roasted: Serving Size 1 oz, 80 mg
Spinach, boiled: Serving Size ½ cup, 78 mg
Cashews, dry roasted: Serving Size 1 oz, 74 mg
Pumpkin seeds in shell: Serving Size 1 oz, 74 mg
Peanuts, oil roasted: Serving Size ¼ cup, 63 mg
Cereal, shredded wheat: Serving Size 2 large biscuits, 61 mg
Soymilk, plain or vanilla: Serving Size 1 cup, 61 mg
Black beans, cooked: Serving Size ½ cup, 60 mg
Edamame, shelled, cooked: Serving Size ½ cup, 50 mg
Dark chocolate -60-69% cacoa: Serving Size 1 oz, 50 mg
Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg
Bread, whole wheat: Serving Size 2 slices, 46 mg
Avocado, cubed: Serving Size 1 cup, 44 mg
Potato, baked with skin: Serving Size 3.5 oz, 43 mg
Rice, brown, cooked: Serving Size ½ cup, 42 mg
Yogurt, plain, low fat: Serving Size 8 oz, 42 mg
Breakfast cereals fortified: Serving Size 10% fortification, 40 mg
Oatmeal, instant: Serving Size 1 packet, 36 mg
Kidney beans, canned: Serving Size ½ cup, 35 mg
Banana: Serving Size 1 medium, 32 mg
Cocoa powder– unsweetened: Serving Size 1 tablespoon, 27 mg
Salmon, Atlantic, farmed: Serving Size 3 oz, 26 mg
Milk: Serving Size 1 cup, 24–27 mg
Halibut, cooked: Serving Size 3 oz, 24 mg
Raisins: Serving Size ½ cup, 23 mg
Chicken breast, roasted: Serving Size 3 oz, 22 mg
Beef, ground, 90% lean: Serving Size 3 oz, 20 mg
Broccoli, chopped & cooked: Serving Size ½ cup, 12 mg
Rice, white, cooked: Serving Size ½ cup, 10 mg
Apple: Serving Size 1 medium, 9 mg
Carrot, raw: Serving Size 1 medium, 7 mg

Read also: Recommendations Magnesium Intake by life stage and gender

Sources: PinterPandai, Web MD, Health Line

Photo credit: Wikimedia Commons

Photo explanations: Examples of foods rich in magnesium (clockwise from top left): bran muffins, pumpkin seeds, barley, buckwheat flour, low-fat vanilla yogurt, trail mix, halibut steaks, garbanzo beans, lima beans, soybeans, and spinach