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 
antacid.  
 
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.  

 
Seeds 
 
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.  

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

 
Seafood 
 
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 
magnesium.  

 
Nuts 
 
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.  

 
Meats 
 
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 
 
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.
