Archive for the ‘dietary sources of magnesium’ tag
Dietary Sources of Magnesium
Green vegetables are a valuable source of magnesium. The center of the chlorophyll molecule, which gives green vegetables their color, are rich in magnesium. You can also obtain dietary magnesium thorugh beans and peas, nuts and seeds, and whole grains. Understand that processing and storage decreases the nutritional value of any food, so while a processed food may contain the ingredients, the act of processing may strip those foods of some or all of their value.
You may obtain some of your magnesium through water, but that will vary depending on the source of your water. Tap water can be from a number of sources, from treatment plants, wells, or springs. The type of water also varies: “hard” water contains more minerals, such as magnesium, than “soft” water.
The following table is a reproduction of charts available through the Office of Dietary Supplements:
Table 1: Selected food sources of magnesium
|
FOOD |
Milligrams (mg) |
%DV* |
|
Halibut, cooked, 3 ounces |
90 |
20 |
|
Almonds, dry roasted, 1 ounce |
80 |
20 |
|
Cashews, dry roasted, 1 ounce |
75 |
20 |
|
Soybeans, mature, cooked, ½ cup |
75 |
20 |
|
Spinach, frozen, cooked, ½ cup |
75 |
20 |
|
Nuts, mixed, dry roasted, 1 ounce |
65 |
15 |
|
Cereal, shredded wheat, 2 rectangular biscuits |
55 |
15 |
|
Oatmeal, instant, fortified, prepared w/ water, 1 cup |
55 |
15 |
|
Potato, baked w/ skin, 1 medium |
50 |
15 |
|
Peanuts, dry roasted, 1 ounce |
50 |
15 |
|
Peanut butter, smooth, 2 Tablespoons |
50 |
15 |
|
Wheat Bran, crude, 2 Tablespoons |
45 |
10 |
|
Blackeyed Peas, cooked, ½ cup |
45 |
10 |
|
Yogurt, plain, skim milk, 8 fluid ounces |
45 |
10 |
|
Bran Flakes, ¾ cup |
40 |
10 |
|
Vegetarian Baked Beans, ½ cup |
40 |
10 |
|
Rice, brown, long-grained, cooked, ½ cup |
40 |
10 |
|
Lentils, mature seeds, cooked, ½ cup |
35 |
8 |
|
Avocado, California, ½ cup pureed |
35 |
8 |
|
Kidney Beans, canned, ½ cup |
35 |
8 |
|
Pinto Beans, cooked, ½ cup |
35 |
8 |
|
Wheat Germ, crude, 2 Tablespoons |
35 |
8 |
|
Chocolate milk, 1 cup |
33 |
8 |
|
Banana, raw, 1 medium |
30 |
8 |
|
Milk Chocolate candy bar, 1.5 ounce bar |
28 |
8 |
|
Milk, reduced fat (2%) or fat free, 1 cup |
27 |
8 |
|
Bread, whole wheat, commercially prepared, 1 slice |
25 |
6 |
|
Raisins, seedless, ¼ cup packed |
25 |
6 |
|
Whole Milk, 1 cup |
24 |
6 |
|
Chocolate Pudding, 4 ounce ready-to-eat portion |
24 |
6 |
