What Foods Contain Magnesium?

Magnesium is an essential mineral that performs a host of necessary functions. It helps
your body utilize other minerals and vitamins and is vital for the right functioning of
muscles and nerves, including the heart. Studies show that people who live in areas
with hard water have less cardiovascular disease, and hard water is the result of high
levels of magnesium and calcium. It helps the body turn glucose into energy and helps
regulate body temperature. Magnesium is used as a laxative, a sleep aid and an

About 50 percent of the magnesium people get in your diet is absorbed by the small
intestine, and the rate goes up if you’re deficient in the mineral. Another good thing
about magnesium is that it’s found in a variety of foods. Here are some:

Green Leafy Vegetables

Nearly all green vegetables have a good amount of magnesium, because magnesium is
an essential component of chlorophyll. This is the green pigment that lets a plant
convert sunlight into energy. Beet greens are especially rich in magnesium, and a cup
has 106 milligrams of the mineral. Other vegetables that are good sources of
magnesium are steamed collards and steamed mustard greens.


Sunflower seeds have a good amount of magnesium, and sesame seeds have even
more. Other seeds that provide good amounts of magnesium are pumpkin seeds and
chia seeds.

Wheat Germ

Wheat germ is the embryonic form of the wheat plant, and it is full of nutrients besides
magnesium. Two tablespoons of wheat germ delivers a little over 11 percent of the daily
value of magnesium.


Some fruits also bring a lot of magnesium, including dried apricots, avocados, dried,
pitted dates, raisins, prunes and a good sized wedge of watermelon.


Types of seafood that are good sources of magnesium include cooked crabmeat, baked
flounder, pink, canned salmon, cooked shrimp, canned shrimp and canned tuna. But
few things beat seaweed when comes to magnesium. A cup of kelp has 1670 mg of


Almonds and Brazil nuts have whopping amounts of magnesium. A cup of almonds has
378 mg of magnesium, while a cup of unsalted Brazil nuts has 558. Other nuts that
have high levels of magnesium are pistachios and roasted peanuts.

Dairy Products

Whole milk is a good source of magnesium, though dry skim milk has over twice as
much per cup. Canned, evaporated milk is also high in magnesium.


Among meats, fried beef and calf liver has a lot of magnesium, as does oven roasted
rump roast and pot roast. Beef steaks are good sources of the mineral, as are roasted
leg of lamb, lamb shoulder, bacon, pork chops and cured, roasted ham. The light meat
of a roasted turkey has a good percentage of magnesium.


Tofu is soybean curd pressed into forms. Depending on how much liquid is taken away,
it can be silken, soft, firm or extra firm. Some types of tofu are dehydrated. An extra
firm, 122 gram block of tofu has 65 mg of magnesium.