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Food Sources of Magnesium

Food Sources of Magnesium

The best food-sources of magnesium are:

Crude Rice, Wheat, and Oat Brans –added to breads and breakfast cereals

Dried Herbs

Squash, Pumpkin, and Watermelon Seeds- snack or in salads

Cocoa Powder (Dark Chocolate) –milk chocolate contains only ~25% of the Mg content of dark chocolate

Flax andSesame Seeds, and Sesame Butter (Tahini)

Brazil Nuts

Sunflower Seeds

Nuts –Brazil nuts, almonds, cashews, pine nuts

Molasses –substitute for refined sugar in cakes and breads



Food Sources containing Significant amountsof Mg

(A total Mg intake of ~400-600mg/day is a good ball-park amount for most people)

Food

~ mg

Food

~ mg

Food

~ mg

4oz Halibut, sole, salmon

120

-140

Nuts: (¼Cup)

6-8 Brazil Nuts

Almonds

Cashews (roasted),

Pine Nuts

107

99

88

85

½C boiled spinach

78

2+Tbsp Seeds

Squash, pumpkin

Flax

Sesame

Sunflower

Fennel

95

80

64

58

50

½C cooked legumes (kidney, navy, pinto beans, chick peas, black-eyed peas, baked beans, black,)

40 -60

¼C Crude rice bran

¼C Crude wheat bran

¼C Raw oat bran

However, brans contain a high content of

Phytic Acid

–Malabsorption Agent

130

88

55

½C cooked oats

30

6-8 Brazil nuts

107

4oz tuna

70

½C Whole grains (rye, amaranth, quinoa, millet, barley,buckwheat, whole wheat bread)

40 -50

½C boiled beets,

½C steamed broccoli

20

14 walnut halves

45

1 C Brown Rice

84

1 T Spirulina (dried)

14

1 med. banana

30

1 med. baked potato with skin

50

½C boiled Brussels sprouts

15

½C boiled green peas

30

1 C Whole milk

25

½Californian Avocado

½Florida Avocado

35

52

1 T Molasses

48

1 T Wheat germ

17

1 oz. (60) Raisins

9

5oz milk chocolate bar w/almonds

1 envelope of cocoa mix

Baking chocolate

(1 square)

1 miniature choc. SPECIAL DARK

10 Peanut M&M's

125

25

93

3

15

1 med. pink grapefruit

1 Tbsp Herbs: Dried Coriander

Chives

Spearmint

Sage, Basil

Dill

20

14

13

12

8.5

7

U.S. Nutrient Base

Mg is at the center of the chlorophyll molecule

The chlorophyll molecule contains magnesiumbut produce will only contain Mg, if farmers have replenished growing medium with magnesium-rich fertilizers, which they don't typically do.

Model of the chlorophyll a molecule - the magnesium ion (bright green) visible at the center of theporphyrin group, is the coordinating ion in the chlorophyll molecule

Magnesium Links

MAGNESIUM*

Related Links

MAGNESIUM

Mg - Missing Miracle Mineral

MAGNESIUMDEFICIENCY

Why are we Mg-Deficient?

- Signs of Magnesium Deficiency

-Magnesium Deficiency Questionaire

MAGNESIUM FUNCTIONS

Mg Functions in the Body

- Mg - Activates Vitamin D

-Mg - Alkalizing Agent

- Mg - Anti-Inflammatory

- Mg –Detoxifies Cells of Toxic Metals/Other toxins

- Mg –Regulates Calcium
Prevents soft tissue calcification

- Mg –Over 300 Enzymes

- Mg –Cell “Battery”/ATP Production

- Mg –Cell Membrane Integrity

- Mg –Antioxidant Glutathione synthesis

- Mg –Hormonal balance

- Mg –Cellular and food metabolism

- Mg –Muscle Relaxant

Mg effects on cardiac system

Mg in skeletal muscle contractions

- Mg –Calms Nerves

MAGNESIUM'S MANY HEALTH BENEFITS

The Many Health Benefits of Mg

- Mg - For Bones

-Mg –Against Cancer

- Mg –Against CVD

–    Mg –Against Dental Problems

- Mg –For Mental Well-Being

-Mg –Against Diabetes

- Mg –Against Estrogen Dominance

–    Mg - Fights Infection /Immune System booster

- Mg –Dissolves Kidney Stones(calcium oxalate)

- Mg –Prevents /Alleviates Migraine

- Mg - Against Neurological/Neuromuscular Conditions

- Mg - Against Pain

- Mg - For Skin and Hair

- Mg - For Surgery

MAGNESIUM SUPPLEMENTATION

How to supplement MAGNESIUM

- Transdermal Magnesium Chloride

How to Make Magnesium Chloride Oil

Some Mg. Chloride Chemistry

-Oral Mg Supplementation

- Nebulizing/Vaporizing MgCl2

–    How much MAGNESIUM should I Supplement?

FOOD SOURCES OF MAGNESIUM

Mg Food Sources

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