All You Need To Know About Magnesium Deficiency

Where can I get magnesium from?

magnesium in food

– Green vegetables like spinach, broccoli, basil, chives, dill, okra, chard, and lettuce, because magnesium is a component in chlorophyll that gives the plants their green color.

– Whole grains such as wheat, barley, oats, and rice, because magnesium is found in bran, the outer layer in most grains.

– Seeds, nuts, nut milk and peanut butter, almonds, cashews, brazil nuts, pine nuts, sesame seeds, flax seeds, watermelon seeds, pumpkin seeds, and sunflower seeds.

– 80 grams of dark chocolate has half of the recommended daily intake of magnesium.

– Magnesium also found in avocado, soy products, beans, legumes, and fortified food.

Here are some of the highest magnesium sources and the amount of magnesium in 100 grams of each source:

  • Dark chocolate: 213 mg, 50% of daily magnesium intake
  • Spinach: 157 mg, 37% of daily magnesium intake
  • Pumpkin: 156 mg, 37% of daily magnesium intake
  • Lime beans: 126 mg, 30% of daily magnesium intake
  • Tuna: 109 mg, 26% of daily magnesium intake
  • Brown rice: 86 mg, 20% of daily magnesium intake
  • Almonds: 77 mg, 18% of daily magnesium intake
  • Avocado: 58 mg, 14% of daily magnesium intake
  • Yogurt: 47 mg, 11% of daily magnesium intake
  • Bananas: 41 mg, 10% of daily magnesium intake