Foods that contain Magnesium and its usefulness

High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate, and more. The current daily value (DV) for magnesium is 400mg. Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body. A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess.

Foods That are Rich in magnesium 

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1: Nuts and Seeds (Squash and Pumpkin Seeds)

Magnesium in 100g	1/2 Cup (59g)	1 Ounce (28g)
534mg (134% DV)	325mg (81% DV)	150mg (37% DV)

2: Dried Fruit (Figs)

Magnesium in 100g	1/2 Cup (75g)	1 Fig (8g)
68mg (17% DV)	51mg (13% DV)	5mg (1% DV)

3: Dark Leafy Greens (Raw Spinach)

Magnesium in 100g	1 Cup Raw (30g)	1 Cup Cooked (180g)
79mg (20% DV)	24mg (6% DV)	157mg (39% DV)

4: Beans and Lentils (Soy Beans)

Magnesium in 100g	1 Cup Cooked (172g)
86mg (22% DV)	148mg (37% DV)

5: Whole Grains (Brown Rice)

Magnesium in 100g	1 Cup Cooked (195g)
44mg (11% DV)	86mg (21% DV)

6: Avocados

Magnesium in 100g	1 Avocado (201g)	1/2 Cup Pureed (115g)
29mg (7% DV)	58mg (15% DV)	33mg (9% DV)

7: Low-Fat Dairy (Plain Non Fat Yogurt)

Magnesium in 100g	1 Cup (245g)
19mg (5% DV)	47mg (12% DV)

8: Bananas

Magnesium in 100g	1 Medium (118g)	1 Cup Slices (150g)
27mg (7% DV)	32mg (8% DV)	41mg (10% DV)

9: Dark Chocolate

Magnesium in 100g	1 Square (29g)	1 Cup Grated (132g)
327mg (82% DV)	95mg (24% DV)	432mg (108% DV)

10: Fish (Mackerel)

Magnesium in 100g	Per 3oz Fillet (85g)
97mg (24% DV)	82mg (21% DV)

In order to have enough magnesium make liberal use of all these foods. Always remember that consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess.

In the next post I will through more light about magnesium.