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Magnesium Contents

Magnesium is a mineral vital to proper functioning of the body.  It is required to maintain normal muscle and nerve function, maintain bone strength, for a healthy immune system, and for protein synthesis.  Magnesium levels can be decreased by certain chemotherapy drugs and prolonged diarrhea and will be monitored by your doctor by your blood tests.  

Though magnesium infusions or supplements may be recommended by your doctor, consuming an adequate amount of magnesium through your diet will aid in maintaining proper levels.  Men over the age of 30 should consume 420mg magnesium/day and women should consume 320mg/day.  

Magnesium is part of chlorophyll that gives plants their green color, so green leafy vegetables are rich sources of magnesium.  Whole grains and nuts also contain high amounts of magnesium, while meats and dairy have intermediate levels of magnesium, and processed foods generally contain low amounts of magnesium.  

Low-magnesium Foods

 

Beef, chicken, chips, club crackers, cottage cheese, eggs, oils, pork, rolls, saltines, canned tuna, turkey, waffles, white bread, yogurt

Medium-magnesium Foods

 

Bananas, blackstrap molasses, corn, halibut, milk, noodles, pears, potatoes, raisins, raspberries, salmon, tilapia

High-magnesium Foods

 

Almonds, barley, black beans, bran, brown rice, nuts, peanut butter, peanuts, pumpkin seeds, quinoa, shredded wheat, spinach, trail mix

http://lpi.oregonstate.edu/infocenter/minerals/magnesium/

http://www.nal.usda.gov/fnic/foodcomp/search/

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