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Food Sources of Magnesium

Food Sources of Magnesium

Minerals from the soil - plants have an affinity for taking up certain mineral salts from the soil. With the aid of enzymes and soil-based microorganisms, they take up what the soil has to offer via their roots (in plants) and hyphae (in fungus). The minerals in these salts become complexed with the plant's various carbohydrates, lipids, and proteins. And so, by consuming the plant or animals that have eaten these plants, we intake the various minerals necessary for our health.

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 and Sesame 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

Poor magnesium food sources - include highly refined flours, tubers, fruits, fungi, and most fats and oils.

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
Protein:
4oz Halibut, sole, salmon 120-140 1 C Whole milk 25 1 T Spirulina (dried) 14
4oz Tuna 70        
Grains/Brans:
However, brans contain a high content of Phytic Acid – Malabsorption Agent
½C Whole grains (rye, amaranth, quinoa, millet, barley, buckwheat, whole wheat bread) 40-50 1 C Brown Rice 84 1 T Wheat germ 17
¼ C Crude rice bran 130 ¼ C Crude wheat bran 88 ¼ C Raw oat bran 55
½ C cooked oats 30        
Nuts  (¼ Cup) :
6-8 Brazil Nuts 107 Almonds 99 Cashews (roasted), 88

Pine Nuts

85 14 walnut halves 45
Seeds (2+Tbsp):
Squash, pumpkin 96 Flax 80 Sesame 64
Sunflower 58 Fennel 50    
Beans (½ C cooked legumes):
Kidney, navy, pinto beans, chick peas, black-eyed peas, baked beans, black 40-60        
Fruits / Vegetables:
1 med. banana 30 1 med. baked potato with skin 50 ½ C boiled Brussels sprouts 15
½ C boiled green peas 30 ½ C boiled spinach 78 ½ Californian Avocado
½ Florida Avocado

35


52
1 T Molasses 48 ½C boiled beets,
½C steamed broccoli
20 1 oz. (60) Raisins 9
1 med. pink grapefruit 20        
Chocolate:
5oz milk chocolate bar w/almonds 125 1 envelope of cocoa mix 25 1 miniature choc. SPECIAL DARK 3
Baking chocolate
(1 square)
93 10 Peanut M&M's 15    
Herbs (1 Tbsp.):
 Dried Coriander 14 Chives 13 Spearmint 12
Sage, Basil 8.5 Dill 7    

U.S. Nutrient Base

Mg is at the center of the chlorophyll molecule

The chlorophyll molecule contains magnesium but 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 the porphyrin group, is the coordinating ion in this chelated chlorophyll molecule.

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