Magnesium is an important mineral involved in numerous bodily processes and required by every organ in the body.1 It is necessary bone formation, proper muscle function, energy production and transport, blood sugar and blood pressure regulation, and for the maintenance of a normal heart rhythm, among other things.2
The magnesium recommendations for women are 310-320 mg daily, for men 400-420 mg (depending on your age).2
Magnesium is found in high quantities in leafy greens like spinach and Swiss chard (the green color comes from chlorophyll, which contains magnesium) as well as in beans, seeds, cashews, almonds, and whole grains.3
Magnesium deficiency is rare, but can occur in alcoholics, people taking certain medications, and people with digestive problems that hinder nutrient absorption. Symptoms include confusion, fatigue, insomnia, and muscle twitching/cramps.4
Magnesium-rich Foods
| Ingredient | mg of Magnesium per 100g | mg of Magnesium per 100 calories |
|---|---|---|
| agar agar | 770.0 | 251.6 |
| dried basil | 711.0 | 305.2 |
| ground coriander | 694.0 | 248.7 |
| dried chives | 640.0 | 205.8 |
| bran | 611.0 | 282.9 |
| dried mint | 602.0 | 211.2 |
| pumpkin seeds | 592.0 | 105.9 |
| unsweetened cocoa powder | 499.0 | 218.9 |
| dutch process cocoa | 476.0 | 216.4 |
| dried dill weed | 451.0 | 178.3 |
| celery seed | 440.0 | 112.2 |
| soy flour | 429.0 | 98.4 |
| fresh sage | 428.0 | 135.9 |
| dried parsley | 400.0 | 137.0 |
| ground flaxseed | 392.0 | 73.4 |
| fennel seeds | 385.0 | 111.6 |
| mustard seeds | 370.0 | 72.8 |
| ground cumin | 366.0 | 97.6 |
| all-bran cereal | 362.0 | 139.2 |
| brazil nuts | 357.0 | 52.5 |
| sesame seeds | 351.0 | 61.3 |
| fresh tarragon | 347.0 | 117.6 |
| poppy seeds | 347.0 | 66.1 |
| dried marjoram | 346.0 | 127.7 |
| chia seeds | 335.0 | 68.9 |
| coriander seeds | 330.0 | 110.7 |
| instant espresso powder | 327.0 | 92.6 |
| unsweetened chocolate | 327.0 | 65.3 |
| sunflower seeds | 325.0 | 55.7 |
| caviar | 300.0 | 113.6 |
| cashews | 292.0 | 52.8 |
| dried soybeans | 280.0 | 62.8 |
| dried oregano | 270.0 | 101.9 |
| almonds | 268.0 | 46.6 |
| blanched almonds | 268.0 | 45.4 |
| saffron threads | 264.0 | 85.2 |
| roasted cashews | 260.0 | 45.3 |
| cloves | 259.0 | 94.5 |
| caraway seeds | 258.0 | 77.5 |
| curry powder | 254.0 | 78.2 |
| pine nuts | 251.0 | 37.3 |
| snails | 250.0 | 277.8 |
| amaranth | 248.0 | 66.8 |
| country time lemonade mix | 247.0 | 65.3 |
| molasses | 242.0 | 83.4 |
| wheat germ | 239.0 | 66.4 |
| oat bran | 235.0 | 95.5 |
| buckwheat flour | 231.0 | 67.3 |
| ground cardamom | 229.0 | 73.6 |
| vanilla bean paste | 228.6 | 80.0 |
| dark chocolate | 228.0 | 38.1 |
| roasted soybeans | 228.0 | 50.6 |
| nuts | 225.0 | 37.9 |
| poultry seasoning | 224.0 | 73.0 |
| dried lima beans | 224.0 | 66.3 |
| dried thyme | 220.0 | 79.7 |
| dried rosemary | 220.0 | 66.5 |
| bran flakes | 214.0 | 66.9 |
| ground ginger | 214.0 | 63.9 |
| lotus seed | 210.0 | 63.3 |
| black walnuts | 201.0 | 32.5 |
| whey | 200.0 | 48.7 |
| quinoa | 197.0 | 53.5 |
| spirulina | 195.0 | 67.2 |
| sun-dried tomatoes | 194.0 | 75.2 |
| turmeric | 193.0 | 54.5 |
| dried fava beans | 192.0 | 56.3 |
| fenugreek seeds | 191.0 | 59.1 |
| dried cannellini | 190.0 | 57.1 |
| mung beans | 189.0 | 54.5 |
| dried great northern beans | 189.0 | 55.8 |
| peanuts | 188.0 | 33.0 |
| dried black-eyed peas | 184.0 | 54.8 |
| teff | 184.0 | 50.1 |
| dried pigeon peas | 183.0 | 53.4 |
| ground nutmeg | 183.0 | 34.9 |
| paprika | 178.0 | 63.1 |
| oat | 177.0 | 45.5 |
| wild rice | 177.0 | 49.6 |
| dry roasted peanuts | 176.0 | 30.1 |
| unsalted peanuts | 176.0 | 30.1 |
| semisweet chocolate chips | 176.0 | 30.4 |
| dried pinto beans | 176.0 | 50.7 |
| homemade granola | 175.0 | 35.8 |
| dried navy beans | 175.0 | 51.9 |
| fish sauce | 175.0 | 500.0 |
| pepper | 171.0 | 68.1 |
| dried black beans | 171.0 | 50.1 |
| star anise | 170.0 | 50.4 |
| smooth peanut butter | 170.0 | 32.7 |
| roasted peanuts | 168.0 | 29.0 |
| chickpea flour | 166.0 | 42.9 |
| bulgur | 164.0 | 48.0 |
| ground mace | 163.0 | 34.3 |
| hazelnuts | 163.0 | 26.0 |
| fresh thyme | 160.0 | 158.4 |
| walnuts | 158.0 | 24.2 |
| dried Borlotti beans | 156.0 | 46.6 |
| peanut butter | 154.0 | 26.2 |
| cayenne pepper | 152.0 | 47.8 |
