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A Look at Foods That Are High in Magnesium

Magnesium is one of the most important minerals in human nutrition. It plays significant roles in metabolism especially in energy production and transportation. It is also involved in muscle relaxation and contraction as well as in protein synthesis. Furthermore, deficiency and overdose of magnesium can lead to serious diseases.

Adult females need about 310 mg while adult males need about 400 mg of magnesium per day. The mineral can be obtained from several food sources. Different foods contain different amounts of magnesium so it is necessary to note how much each type of food contains in order to fulfill the daily requirements.

Of all vegetables, cooked spinach contains the highest amount of magnesium: one cup contains about 157 mg of magnesium. Raw broccoli contains 120 mg while frozen okra contains about 90 mg. Green vegetables usually contain the highest amount of magnesium because chlorophyll, the pigment that makes them green, contains magnesium.

Whole grains are also rich in magnesium. Refined grains, on the other hand, are low in magnesium because the refining process removes the layers that contain magnesium. Examples of magnesium-rich grains are wheat and cereal. Beans are also good sources of magnesium. A cup of black beans contain about 120 mg and an ounce of peanuts has 60 mg.

Other foods that are magnesium rich include fish and seafoods. Examples are rockfish and halibut. A half fillet of halibut contains about 170 mg of magnesium. Scallops and oysters are also calcium-rich.

The so-called "hard" water, or water that contains minerals, is especially high in magnesium. It can be a great source of magnesium if specific magnesium-rich foods such as the ones above are not available.


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