Foods With High Magnesium – are you Mg deficient?

Which foods have Magnesium

Magnesium rich foods are now not as rich in Mg as they used to be a century ago. With that in mind, I’ve listed below foods with high magnesium that are known to be more replete in this vital mineral.  Some of our foods that used to have plenty of Mg in are now so depleted that the amount is negligible. 

foods with high magnesium
Kelp Beds Oregon Islands

It’s not surprising that the highest amount of Mg can be found in Seaweeds.  We evolved from the sea and Mg has had a pivotal role in the evolution of life.  It existed at the beginning of life and is critical to even the lowest forms, single celled organisms.  Plants evolved to use the energy of the sun and Mg was there for it’s role in the development of chlorophyll.

For human beings and all other life forms including plants, Mg is essential for hundreds of different enzymatic processes. Therefore it is essential for so many different functions in our bodies.  It is also why there are so many diseases and conditions that can be avoided if you are Mg replete.

List of foods with high magnesium

I will list the best Mg rich foods in categories as follows, showing the amount of elemental Mg per portion size given:

       Beans & Pulses

     Portion Size

Elemental Mg  in milligrams

Soybeans, cooked
Black Beans
White Beans
Black Eyed Peas
Mung Beans
Chickpeas
Kidney Beans
Broad Beans
Lentils
Tofu

3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz

88
70
68
53
48
48
45
43
36
30

                Dairy

     Portion Size

Elemental Mg  in milligrams

Cheddar Cheese
Eggs
Seme Skimmed Milk
Skimmed Milk
Whole Milk

 

3.5 oz
1 medium
3.5 oz
3.5 oz
3.5 oz

 

 

45
6
11
11
10

 

Coconut flesh                 Fruit

     Portion Size

Elemental Mg  in milligrams

Coconut flesh, dried
Dried Figs
Apricots
Dates
Avocado
Dried Prunes
Raisins
Bananas
Blackberries
Cantaloupe Melon

3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz

90
71
62
58
45
40
35
33
30
17

grains                 Grains

     Portion Size

Elemental Mg  in milligrams

Wholemeal Bread
Wheat Bran
Wheat Germ
Buckwheat
Millet
Wheat Grain
Rye
Brown Rice
Barley

 

1 slice
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz

 

3.5
490
336
229
162
160
115
88
37

meat & poultry         Meat & Poultry

     Portion Size

Elemental Mg  in milligrams

Beaf Sirlion, cooked
Turkey white meat, cooked
Chicken white meat, cooked
Lamb cooked
Turkey dark meat, cooked
Chicken dark meat, cooked

 

3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz

 

 

31
27
27
26
22
22

 

sesame       Beans & Pulses

     Portion Size

Elemental Mg  in milligrams

Sesame seeds, roasted
Sunflower seeds, dry
Almonds dry
Cashew nuts, dry roasted
Brazil nuts
Peanuts, dry roasted
Soybeans, roasted
Walnuts, chopped
Peanut butter
Pecans, dry

1 oz
1/4 cup
1/4 cup
1/4 cup
1/4 cup
1/4 cup
1/4 cup
1/4 cup
2 tbsp
1/4 cup

101
128
105
89
80
67
63
63
50
38

shrimp       Seafood

     Portion Size

Elemental Mg  in milligrams

Kelp seaweed
Dulse seaweed
Shrimps, raw
Tuna, canned, drained
Cod
Crab
Halibut
Salmon, atlantic, raw

3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz

760
220
42
35
32
30
28
27

collard greens       Vegetables

     Portion Size

Elemental Mg  in milligrams

Greens, leavy vegetables
Garlic
Potato with skin
Sweet Potato
Beets
Celery
Green Pepper
Squash
Aubergine
Cucumber, unpeeled
Tomatoes, tinned and drained
Tomatoes, raw
Broccoli, cooked
Peas, cooked
Sweetcorn, cooked
Asparagus
Cabbage, cooked
Cauliflower, cooked
Green Beans
Carrots, cooked

3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
3.5 oz
1/2 cup
1 medium
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup

57
36
34
31
25
22
18
17
16
13
14
13
51
32
27
18
11
10
9
9

dark chocolate 72%

                Other Foods

     Portion Size

Elemental Mg  in milligrams

Molasses
Brewer’s Yeast
Dark chocolate 70% cocao
Parsley

 

          3.5 oz
          3.5 oz
          3.5 oz
          3.5 oz

 

 

          258
          231
          146
           41

 

Foods With High Magnesium…to finish

It is most likely that you are deficient in Mg.  Check out Mg deficiency symptoms and see if you have any of the indicators mentioned in the listing.  If you decide you want to change your health for the better you can choose one of the different supplements that are available to suit you. It is interesting to note that most foods with higher levels of Mg, are also foods that are high in fibre.  

I often wonder if it’s the Mg that keeps our digestive system in good order, as well as the fibre content of our food.  I’m not sure if anyone has done any research on this but it is an intriguing question

Remember the Ca:Mg Ratio of 1 : 1

I would like to end by saying that the most important factor of Mg deficiency is probably the balance between Mg and Ca.  If the Mg level in your body does not match the Ca level then this imbalance can start to cause problems.  Ca and Mg are equally important to us for a healthy body.  Many enzymes rely on intracellular Mg to be present as a cofactor for them to do their job but if Ca is present in excess, then the enzymatic processes will be compromised.  If you don’t have enough Mg to help keep Ca dissolved in the blood, you will develop problems of calcification.  In the bones Ca on its own is like chalk, it easily breaks. Mg is the mineral which is the ‘glue’ and keeps Ca at the correct consistancy to produce healthly, strong bones.  

For more information on this balance please see Ca – Mg balance.Ches Power I would be very interested to hear your comments, particular on your own Ca – Mg balance. It is a good idea to work out how much Ca you are consuming in a day and then compare it to the Mg you have taken in.  Are you 1:1?  Probably not.  It is very difficult to keep that ratio with the fortification of Ca in many of our foods.  Check it out and come back to me, you’ll be surprised!  By the way, I always answer my comments so please get in touch.

Summary
Foods With High Magnesium
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Foods With High Magnesium
Description
Magnesium rich foods are now not as rich in Mg as they used to be a century ago. Are you consuming enough magnesium rich foods? Are you magnesium deficient?
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https://magnesiumandhealth.com
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