Magnesium

OVERVIEW

Magnesium is one of the essential minerals a body requires. A daily intake of magnesium is required to maintain healthy levels. In a government report almost half (48%) of the US population consumed less than the required amount of magnesium from food.

NATURAL SOURCES

FOOD

• Almonds, dry roasted, 1 ounce* 80 20*
• Spinach, boiled, ½ cup 78 20*
• Cashews, dry roasted, 1 ounce 74 19*
• Peanuts, oil roasted, ¼ cup 63 16*
• Cereal, shredded wheat, 2 large biscuits 61 15*
• Soymilk, plain or vanilla, 1 cup 61 15*
• Black beans, cooked, ½ cup 60 15*
• Edamame, shelled, cooked, ½ cup 50 13*
• Peanut butter, smooth, 2 tablespoons 49 12*
• Bread, whole wheat, 2 slices 46 12*
• Avocado, cubed, 1 cup 44 11*
• Potato, baked with skin, 3.5 ounces 43 11*
• Rice, brown, cooked, ½ cup 42 11*
• Yogurt, plain, low fat, 8 ounces 42 11*
• Oatmeal, instant, 1 packet 36 9*
• Kidney beans, canned, ½ cup 35 9*
• Banana, 1 medium 32 8*
• Salmon, cooked, 3 ounces 26 7*
• Milk, 1 cup 24–27 6–7*
• Halibut, cooked, 3 ounces 24 6*
• Raisins, ½ cup 23 6*
• Chicken breast, roasted, 3 ounces 22 6*
• Beef, ground, 90% lean, 3 ounces 20 5*
• Broccoli, chopped and cooked, ½ cup 12 3*
• Rice, white, cooked, ½ cup 10 3*
• Apple, 1 medium 9 2*
• Carrot, raw, 1 medium 7 2*

SUPPLEMENTS

External links

[[1]] Suboptimal magnesium status report

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