Diet Rich in Magnesium Can Revolutionize Your Health
Magnesium is found in a variety of food sources, making it easy to incorporate into your diet. Unfortunately, many people don’t get enough magnesium in their diets, which can lead to a range of health problems. However, incorporating foods that are rich in magnesium into your diet can help to compensate for this deficiency and improve your overall health.
Some of the best food sources for magnesium include whole grains such as brown rice, quinoa, and oatmeal. Nuts and seeds such as almonds, cashews, and pumpkin seeds are also great sources of magnesium. Additionally, leafy green vegetables like spinach, Swiss chard, and kale are high in magnesium.
It’s important to note that some foods can actually deplete the body of magnesium, such as processed foods and refined sugars. To ensure that your body is getting enough magnesium, try to incorporate some of these healthy and delicious food sources into your diet.
The recommended daily intake for adults is around 400-420 milligrams for men and 310-320 milligrams for women. Pregnant and breastfeeding women may need slightly more magnesium, around 350-360 milligrams per day.
Meat & Protein
Grass Fed Red Meat
A common and popular source of red meat, and it also contains magnesium, providing 8% of the daily value per 3.5oz serving.
Liver is an excellent source of magnesium, providing 17% of the daily value per 3.5oz serving.
Heart is another good source of magnesium, providing 14% of the daily value per 3.5oz serving.
Bison meat is high in magnesium, providing 12% of the daily value per 3.5oz serving.
Elk meat is also a good source of magnesium, providing 10% of the daily value per 3.5oz serving.
Organic White Meat
3.5 oz of cooked chicken breast contains about 7% of the Daily Value.
A 3-ounce serving of turkey breast contains about 7% of the recommended daily value of magnesium.
According to the USDA, a 3.5-ounce serving of quail provides approximately 8% of the daily value of magnesium.
Fish & Seafood
This oily fish provides about 20% of the daily value per 3.5-ounce serving.
Another oily fish that’s high in magnesium, providing about 15% of the daily value per 3.5-ounce serving.
This white fish provides about 10% of the daily value per 3.5-ounce serving.
Provides about 10% of the daily value per 3.5-ounce serving.
Shrimp is packed with magnesium, providing about 8% of the daily value per 3.5-ounce serving.
Provides about 6% of the daily value per 3.5-ounce serving.
Another shellfish that’s high in magnesium, providing about 5% of the daily value per 3.5-ounce serving.
Grass Fed Dairy
One 8-ounce serving of low-fat yogurt provides 19% of the daily recommended value.
1-ounce serving of Swiss cheese provides 6% of the daily recommended value.
One cup of whole milk provides 8% of the daily recommended value
1 cup of buttermilk provides 11% of the daily recommended value.
A cup of kefir provides 11% of the daily recommended value.
One cup of cottage cheese provides 6% of the daily recommended value of magnesium.
7) Ricotta cheese: A ½ cup serving of ricotta cheese provides 7% of the daily recommended value of magnesium.
A ½ cup serving of ricotta cheese provides 7% of the daily recommended value of magnesium.
Beans & Legumes
One half a cup of lentil contains approximately 18% of the daily value.
1 cup provides approximately 24% of the daily value .
About 1/2 cup provides around 15% of the recommended daily value.
One serving (1/2 cup) of black beans typically contains around 15% of the daily value (DV) of magnesium.
1 cup of cooked soybeans provides approximately 28% of the daily value.
Nuts & Seeds
1 ounce of pumpkin seeds contains approximately 37% of the Daily Value (DV) for magnesium.
One ounce provides approximately 20% of the Daily Value.
One ounce, contains about 20% of the daily value for magnesium.
1/4 cup contains approximately 25% of the daily value.
About 6 nuts contains approximately 26% of the daily value.
2 tablespoons, has approximately 14% of the recommended daily intake.
One serving 1/8 cup of chia seeds contains approximately 23% of the daily value.
Whole Grains, Fruits & Leafy Greens
Whole Grains
One 3.5 oz serving of teff contains approximately 30% of the recommended daily value.
A 1-cup serving of cooked amaranth provides about 40% of the daily value .
One serving of spelt, which is equal to ½ cup provides approximately 13% of the Daily Value.
1/2 cup of dry oats, contains approximately 15-20% of the daily value for magnesium.
A 1/2 cup serving of cooked brown rice contains approximately 11% of the recommended daily value.
1 cup of cooked buckwheat groats provides 23% of the daily value of magnesium.
One serving (1/2 cup) of cooked quinoa provides approximately 15% of the Daily Value.
1/8 cup serving of whole wheat flour, contains approximately 15% of the Daily Value.
One cup provides about 39% of the Daily Value (DV) for magnesium.
One cup of cooked barley contains 19% of the daily value.
1/4 cup provides approximately 15% of the Daily Value (DV) for magnesium.
Organic Fruit
One serving of pineapple, which is approximately 1/2 cups, contains 6% of the daily value.
1/2 cup serving of blueberries contains about 4% of the daily value.
One-third of a medium-sized avocado, contains approximately 6% of the daily value (DV) of magnesium.
3.5 ounces contains about 14% of the daily value.
1 medium-sized banana contains 8% of the Daily Value.
5.5 ounces of apricots contain about 4% of the daily value.
4-5 dried plums is a good source of magnesium, providing about 8-10% of the daily value.
Leafy Greens
One cup chopped provides about 6% of the daily value.
A cup of raw leaves, contains approximately 6% of the daily value (DV) of magnesium.
One cup of cooked Swiss chard contains about 15% of the daily value for magnesium.
A cup serving of collard greens typically provides about 6% of the Daily Value .
One serving of beet greens, which is usually around 1 cup contains approximately 15% of the recommended daily value.
1 cup serving of turnip greens provides 10% of the recommended daily intake for an average adult.
1 cup of cooked mustard greens provides 8% of the daily value (DV) of magnesium.
Roots & Squash
Organic Squash
A one-cup serving of cooked Hubbard squash provides 14% of the daily value (%DV) for magnesium.
One cup of cooked spaghetti squash provides approximately 10% of the Daily Value.
1 cup, chopped of butternut squash contains approximately 12% of the daily value.
One cup of cooked acorn squash provides approximately 15% of the daily value of magnesium based on a 2,000 calorie per day diet.
1 cup, sliced of summer squash provides about 8% of the daily value (DV).
Roots
1 cup mashed or 1 medium potato contains about 15% of the daily value.
1/2 cup, contains approximately 6% of the daily value.
A cup of sliced parsnips provides approximately 7% of the daily value.
1/2 cup provides approximately 2% of the daily value.
Did you know?
– Magnesium is the second most abundant element in seawater, after sodium.
Manganese is predominantly present in the uppermost layer of the Earth’s crust.