Magnesium Rich Foods

Dt. MALLIKA GARG

(Clinical Dietician, M.Sc. in Food &Nutrition)

Magnesium
Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially.,but the amount of magnesium in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L).

Very High Magnesium cocoa and bitter chocolate
High Magnesium Nuts: cashews almonds Brazil nuts peanuts pecans Hazel nuts walnuts fresh/dried coconut Seafood: winkles conch shrimp whelks clams cockles crab Vegetables: soybeans butter beans soy flour beans/peas beet greens chard spinach collards seaweed Grains: all bran raw oats whole barley whole wheat bread brown rice corn meal rye flour Fruits: dried figs dried apricots dates	Medium Magnesium Nuts & Fruits: chestnuts dried peaches dried prunes avocado bananas raisins blackberries Seafood: boiled lobster prawns oysters canned sardines mackerel bluefish salmon herring haddock flounder Vegetables: parsley sweet corn okra kale kohlrabi horseradish dandelion cabbage, raw brussels sprouts artichokes potatoes & skin Grains: corn meal white flour pearled barley white rice macaroni, raw Dairy: hard cheese Meats: liver heart bacon corned beef lean roast beef steak veal chicken & turkey	Low Magnesium Meat & Fish: lean roast pork grilled lamb beef tongue ham roast beef w/ fat kidney, brain halibut cod Fruits: raspberries cantaloupe cherries strawberries plums peaches oranges pineapple grapefruit apricots apples pears cranberries grapes Vegetables: boiled potatoes boiled peas boiled broccoli beets boiled cauliflower carrots mushrooms onions eggplant lettuce tomatoes cucumber asparagus Dairy: eggs milk butter cream Grains: boiled macaroni boiled white rice white flour products pastries Extras: Sugar