Magnesium-rich Foods - Natural Sources of Essential Mineral

Magnesium-rich foods are natural sources of magnesium, including leafy green vegetables, nuts, seeds, and whole grains. Magnesium is an essential mineral that plays a vital role in various physiological functions, such as energy production, muscle contractions, and bone health.

Magnesium-rich Foods FAQ

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Is magnesium a good nutrient?

Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue ( 5 ). Studies show magnesium supplements may be particularly beneficial for improving exercise performance in older adults and those with a deficiency in this nutrient ( 6 ).

Is Spinach a good source of magnesium?

For instance, a 1-cup (180-g) serving of cooked spinach has 158 mg of magnesium, or 37% of the DV. In addition, leafy greens like spinach are also an excellent source of several nutrients, including iron, manganese, and vitamins A, C, and K.

Does meat have a lot of magnesium?

Meat and poultry don't have a lot of magnesium, but you can find it in soy, cheese, and yogurt. Depending on the source and brand, water may contain a small amount of magnesium. Certain food products have added magnesium, but you need to look at the label to be sure. Some examples are:

What foods contain 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 [ 1, 3 ]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.

What is a good source of magnesium?

In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day.