Magnesium Rich Diet


Two out of three Americans are magnesium deficient

The Magnesium-rich Diet  category was created to raise awareness of magnesium deficiency and to help you enhance your diet with magnesium for a healthier life. Refer to Magnesium Deficiency – a Silent Epidemic for information about magnesium deficiency and why it is important for you to maintain magnesium rich diet.

The Recommended Daily Allowance (RDA) of magnesium for young adults is around 400 mg/day for men and 310 mg/day for women. For adults over 30, the RDA is 420 mg/day for men and 320 mg/day for women.  Below is a list of foods high in magnesium:

Magnesium Rich FoodServing% Daily Value (DV) Sample Recipe
Dark Leafy Green1 cup, cookedSpinach: 157 mg (40%)
Swiss Chard (38%), Kale (19%)
Sesame Spinach Salad
Nuts and Seeds1/2 cupPumpkin seeds: 606mg (152%)
Sesame Seeds (63%), Brazil Nuts (63%),
Almonds (48%), Cashews (44%),
Pine nuts (43%), Sunflower seeds (42%),
Peanuts (31%), Pecans (17%),
Walnuts (16%)
Fish3 ozMackerel: 82mg (21%)
Pollock (18%), Turbot (14%),
Tuna (14%), Salmon (6%)
Za’atar Crusted Salmon
Beans and Lentils1 cup, cookedSoy Beans: 148mg (37%)
Black Beans (30%), White Beans (28%),
French Beans (25%), Black-Eyed Peas (23%),
Kidney Beans (21%), Chickpeas (20%),
Lentils (18%), Pinto Beans (16%)
Whole Grains1 cup, cookedBrown Rice: 86mg (21%)
Quinoa (30%), Millet (19%),
Bulgur (15%), Buckwheat (13%),
Wild Rice (13%), Whole Wheat Pasta (11%),
Barley (9%), Oats (7%)
Avocados1 mediumAvocado: 58 mg (15%)Avocado Shrimp with Wasabi Dressing
Low-Fat Dairy1 cupYogurt: 50mg (13%)
Goat Cheese (15%)
Bananas1 mediumBanana: 31mg (8%)
Dried Fruit1/2 cupFigs: 50mg (13%)
Prunes (11%), Apricots (10%),
Dates (8%), Raisins (7%)
Dark Chocolate1 square (29g)Chocolate: 95mg (24%)
Artichokes1 cupArtichokes: 71mg (18%)


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