What Foods Have Magnesium

What foods have magnesium?

Magnesium is an essential mineral required by the body for muscle and nerve function, maintaining heart rhythm, building strong bones and energy production. In addition, the secretion and action of insulin require magnesium.

The daily necessary quantity to consume for magnesium is 420 mg. It may look like a lot but with a healthy diet, it’s really easy for everyone to eat 420 mg of magnesium or even more.

 WHAT FOODS HAVE MAGNESIUM? FRUITS

Fruits, full of nutrients, including magnesium, are crucial for a healthy diet. Most of the fruits are high in soluble fibre, essential for relieving constipation and lower cholesterol and blood glucose levels. Fruits are also rich in antioxidants, which are vitamins and minerals that help protect cells from damage caused by free radicals and even prevent heart disease. Fruits can also reduce the risk of obesity. Here’s a list of the top fruits high in magnesium.

1.     Dried Figs – per 100 g there’s 68 mg of magnesium

2.     Avocados – per 100 g there’s 29 mg of magnesium

3.     Bananas – per 100 g there’s 27 mg of magnesium

4.     Guavas – per 100 g there’s 22 mg of magnesium

5.     Kiwifruit – per 100 g there’s 17 mg of magnesium

6.     Papaya – per 100 g there’s 21 mg of magnesium

7.     Blackberries – per 100 g there’s 20 mg of magnesium

8.     Raspberries – per 100 g there’s 22 mg of magnesium

9.     Cantaloupe – per 100 g there’s 12 mg of magnesium

10. Grapefruit – per 100 g there’s 9 mg of magnesium

 WHAT FOODS HAVE MAGNESIUM? VEGETABLES

If we all didn’t already know I’d say vegetables are important for healthy eating. Vegetables are full of nutrients and antioxidants, extremely important for a healthy body function. Vegetables have potassium, good for blood pressure, vitamin A and C to keep eyes, skin, teeth, and gums healthy. Vegetables can help fight infections and promote wound healing. They have magnesium and here’s a list of the best vegetables with a high percentage of magnesium to eat.

1.     Spinach – per 100 g there’s 87 mg of magnesium

2.     Swiss Chard – per 100 g there’s 86 mg of magnesium

3.     Lima Beans – per 100 g there’s 74 mg of magnesium

4.     Acorn Squash – per 100 g there’s 43 mg of magnesium

5.     Artichokes – per 100 g there’s 60 mg of magnesium

6.     Kale – per 100 g there’s 57 mg of magnesium

7.     Green Peas – per 100 g there’s 39 mg of magnesium

8.     Okra – per 100 g there’s 57 mg of magnesium

9.     Sweet Corn – per 100 g there’s 37 mg of magnesium

10. Potatoes – per 100 g there’s 28 mg of magnesium

WHAT FOODS HAVE MAGNESIUM? MEATS

Meat is important in our diet because it’s a protein-rich food that supplies you with all the essential amino acids needed for good health and to build blocks of protein molecules. Aside from that, meat has vitamins, such as B-12 vitamin that helps the cells extract energy from the food we eat and keeps the nervous and circulatory systems healthy. It also has fat, and minerals, such as iron and magnesium, of course. Here’s a list of meats with the highest percentage of magnesium.

1.     Chicken legs – in one chicken leg there’s 61 mg of magnesium

2.     Ground Turkey – in 170 g there’s 59.5 mg of magnesium

3.     Pork Tenderloin – in 170 g there’s also 59.5 mg of magnesium

4.     Kielbasa Sausage – in 1 link there’s 55.5 mg of magnesium

5.     Chicken Breast – in 170 g there’s 54.4 mg of magnesium

6.     Turkey Breast – in 170 g there’s also 54.4 mg of magnesium

7.     Lamb Shoulder – in 170 g there’s 49.3 mg of magnesium

8.     Skirt Steak – in 170 g there’s 44.2 mg of magnesium

9.     Pork Chops – in 170 g there’s also 44.2 mg of magnesium

10. Beef Patty – in 170 g there’s 39.1 mg of magnesium

 WHAT FOODS HAVE MAGNESIUM? FISH

Fish are a rich source of essential vitamins and minerals that are needed for a long, healthy like. Making fish a regular part of your diet is great for the brain, heart, and joints. Fish is loaded with important nutrients such as protein and vitamin D. And also, a great source of omega-3, crucial for optimal body and brain function and strongly linked to a reduced risk of many diseases. Eating fish regularly may lower the risk of heart attacks and strokes. Another important mineral on fish is magnesium and here’s a lit of fish with most magnesium.

1.     Conch – in 1 cup there’s 302.3 mg of magnesium

2.     Atlantic Mackerel – in 170 g there’s 164.9 mg of magnesium

3.     Canned Eastern Oysters – in 1 can there’s 146 mg of magnesium

4.     Whelk – in 85 g there’s 146.2 mg of magnesium

5.     Bluefin Tuna – in 170 g (fillet) there’s 108.8 mg of magnesium

6.     Alaskan King Crab – in 1 leg there’s 84.4 mg of magnesium

7.     Atlantic Cod – in 1 fillet there’s 75.6 mg of magnesium

8.     Grouper – in 1 fillet there’s 74.7 mg of magnesium

9.     Pollock – in 85 g there’s 73.1 mg of magnesium

10. Northern Pike – in 170 g there’s 68 mg of magnesium

 WHAT FOODS HAVE MAGNESIUM? OTHER FOOD HIGH IN MAGNESIUM

Here’s a list of important foods that you should consider eating as regularly as possible. Aside from having a great amount of magnesium, they have also other essential nutrients for a good healthy diet. You can use these foods in everyday meals!

1.     Buckwheat – in 1 cup there’s 392.7 mg of magnesium

2.     Muesli Cereal – in 1 cup there’s more than 360 mg of magnesium

3.     Oats – in 1 cup there’s 276.1 mg of magnesium

4.     Catjang Beans – in 1 cup there’s 164.2 mg of magnesium

5.     Firm Tofu – in 1 cup there’s 146.2 mg of magnesium

6.     Whole-Grain Cornmeal – in 1 cup there’s 154.9 mg of magnesium

7.     Quinoa – in 1 cup there’s 118.4 mg of magnesium

8.     Coconut Milk – in 1 cup there’s 104 mg of magnesium

9.     Brown Rice – in 1 cup there’s 78.8 mg of magnesium

10. Corn Noodles – in 1 cup there’s 50.4 mg of magnesium

Quick, look at the snap below for benefits and hey did you see the post we did about the foods highest in magnesium?