Vegetables and fruits with magnesium – you can find a lot of useful information about what vegetables and fruits provide magnesium and what is the recommended dosage, in particular, to prevent low-blood pressure, to help treat diabetes, insomnia and nervousness.
Vegetables and fruits with magnesium
Green leafy vegetables. Dark green vegetables such as spinach, arugula and broccoli contain the highest amounts of magnesium. Other dark green vegetables include bok choy, kale and mustard greens.
Legumes. Beans and lentils are good sources of magnesium. Black beans, kidney beans, navy beans and chickpeas are especially high in magnesium. Green peas also contain some magnesium, but not as much as beans do.
Nuts and seeds. Almonds and walnuts are good sources of magnesium; however, most nuts and seeds contain less than 1 milligram per serving — about 0.4 percent of the daily value for adults 19 years old or older (about three-quarters of a cup).
Whole grains. Whole grains such as whole wheat breads and cereals can provide some magnesium to your diet; however, they don’t contain high levels of this mineral either — just 3 percent of the daily value per serving (about half a cup).
Magnesium is one of the most important nutrients for our bodies, but many people do not get enough of it.
Magnesium is a mineral that helps your body maintain normal nerve and muscle function, regulate blood glucose levels, support a healthy immune system and keep bones strong. It also helps regulate heart rhythm and blood pressure. Magnesium plays a role in hundreds of chemical reactions in the body.
Magnesium deficiency is common in people over the age of 50 and can cause symptoms such as fatigue, irritability, insomnia or muscle cramps. Low magnesium levels may be linked to increased risk of osteoporosis and high blood pressure.
Vegetables are rich sources of magnesium, but some fruits contain more than others.
Here’s how much magnesium is found in various types of produce:
spinach (1 cup cooked) – 95 mg
kale (1 cup cooked) – 87 mg
1. Spinach
Spinach is an excellent source of magnesium, with about 140 milligrams in a cup. It also has a good amount of potassium and iron.
2. Almonds
Almonds contain about 30 milligrams of magnesium per ounce serving, or about three-quarters of the daily recommended value. Almonds are also rich in monounsaturated fat and antioxidants that support heart health and bone strength.
3. Avocado
Avocados contain about 20 milligrams of magnesium per cup serving, which represents just under half of your daily value needs. Avocados are also high in potassium and vitamin E — two nutrients that may help protect against heart disease when consumed regularly (1).
4. Buckwheat flour (gluten-free)
Buckwheat flour is an ancient grain that has been around since at least 2000 B.C., according to archaeological evidence found in Japan’s Takashima Cave (2). Buckwheat contains about 6 milligrams of magnesium per 1/4 cup serving (3). The fiber content can help lower cholesterol levels, but it may interfere with blood sugar management for people with diabetes
Magnesium is an essential mineral that helps regulate your body’s metabolism, which makes it the key player in energy production and protein synthesis.
Magnesium is found in foods like nuts, beans, leafy greens and whole grains. Magnesium-rich foods can help you get more bang for your buck — they’re also high in fiber and other nutrients that help keep you full longer.
Here are some of the best magnesium-packed foods:
Magnesium is an essential mineral that helps the body produce energy, builds strong bones, relaxes muscles and nerves, keeps your heart rhythm steady and promotes a healthy immune system.
Magnesium is found in many foods, including green leafy vegetables like spinach and Swiss chard; nuts such as almonds; legumes such as soybeans, black beans and chickpeas; seeds such as pumpkin seeds; whole grains; dairy products like milk and yogurt; fish like tuna and halibut; meat such as beef and pork; and some fruits such as bananas.
The recommended daily intake (RDI) of magnesium varies by age group:
1 to 3 years old — 80 milligrams (mg) per day
4 to 8 years old — 130 mg per day
9 to 13 years old — 240 mg per day
14 to 18 years old — 400 mg per day
Fruits and vegetables are good sources of magnesium. Here are some of the top choices:
Bananas – 1 medium banana has 50 milligrams of magnesium
Broccoli – 1 cup cooked broccoli has 40 milligrams of magnesium
Spinach – 1 cup cooked spinach has 30 milligrams of magnesium
Dark Chocolate – 1 ounce dark chocolate has 27 milligrams of magnesium
Vegetables and fruits with magnesium
A wide range of vegetables and fruits contain magnesium. The following is a list of foods that contain the highest amounts of magnesium:
Chia seeds: A one-ounce serving gives you 11 percent of the daily value for magnesium.
Spinach: A one-cup serving provides 6 percent of the daily value for magnesium.
Swiss chard: One cup provides 6 percent of the daily value for magnesium.
Lentils: One cup of cooked lentils contains 10 percent of the daily value for magnesium.
Black beans: One cup provides 8 percent of your daily value for magnesium.
Vegetables and fruits with magnesium
Magnesium is a key mineral that is essential for good health. It helps activate enzymes involved in energy production, muscle and nerve function, and blood pressure regulation. Magnesium also helps maintain healthy bones.
Magnesium deficiency can cause insomnia, anxiety, depression, headaches and irritability. A deficiency may also lead to heart disease or high blood pressure.
Magnesium intake from food varies depending on the amount of processed foods in your diet. Studies have found that magnesium intake is low among Americans compared to their European counterparts who consume more whole grains and less processed food products.
Vegetables and fruits with magnesium
Potassium is a mineral that helps your body maintain normal fluid balance, helps regulate your heartbeat and makes it possible for your muscles to contract and relax. The recommended daily intake of potassium is 4,700 milligrams. Vegetables are an excellent source of potassium. You’ll get 473 milligrams of potassium in a cup of chopped raw spinach and 492 milligrams in a cup of cooked kale.
Fruits also contain potassium, but not as much as vegetables do. For example, 1 cup of fresh pineapple contains just 92 milligrams of potassium, compared with 473 milligrams in a cup of raw spinach. However, you’ll get even more potassium from dried fruit than from fresh fruit because it has been dehydrated (dried out) and so has lost some water weight — which can account for several hundred milligrams per serving. For example, 1/2 cup of dried figs contains 544 milligrams of potassium while a 1/2-cup serving of fresh figs contains only 152 milligrams.
Magnesium is an essential mineral for your body, but it’s not always easy to get enough of it from food. That’s why magnesium supplements are so popular.
If you want to take a multivitamin or mineral supplement, though, it’s important to choose one that contains both calcium and magnesium.
This article lists some of the best food sources of magnesium and explains how much you need each day.