Magnesium is a essential mineral for human health and is considered to be an essential mineral for life in general. A deficiency of this mineral can cause many health problems such as heart disease, high blood pressure, diabetes, anxiety, osteoporosis, muscle spasms and strokes. On average adult humans require about 350 mg of magnesium per day, but this can vary depending on factors such as gender, weight and height. Fortunately, magnesium is present in many foods and most people with a balanced diet consume enough magnesium through their daily food intake. The following is a list of magnesium rich foods.
List of foods high in magnesium
- Green vegetables have long been promoted as a good source of magnesium because the chlorophyll molecule, which makes plants green, contains magnesium. Tomatoes are also very high in magnesium and tomato paste is a great way to add magnesium to your diet.
- Whole grains, such as barley, buckwheat, oat bran, cornmeal, brown rice and whole wheat flour, are also a great source of magnesium.
- Legumes such as black beans, soya beans, lima beans, lentils and chickpeas, all contain high levels of magnesium.
- Most types of nuts and seeds are high in magnesium. For example, pumpkin seeds and almonds are some of the best sources of magnesium.
- Dairy products usually contain good levels of magnesium and some products are fortified with extra magnesium.
- Cocoa powder and molasses are also very good sources of magnesium.
- Fish contains a good level of magnesium. Halibut is one of the best seafood sources of magnesium
- Most fruit does not contain an especially high level of magnesium, but banana, apricots and certain dried fruits have good levels of magnesium.
Did you know?
Due to the way it is processed white flour contains about half of the potassium as whole wheat flour!