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Green vegetables such as spinach provide magnesium because the center of the chlorophyll molecule contains magnesium. Nuts, seeds, and some whole grains are also good sources of magnesium.
Although magnesium is present in many foods, it usually occurs in small amounts. As with most nutrients, daily needs for magnesium cannot be met from a single food. Eating a wide variety of foods, including five servings of fruits and vegetables daily and plenty of whole grains, helps to ensure an adequate intake of magnesium.
The magnesium content of refined foods is usually low. Whole-wheat bread, for example, has twice as much magnesium as white bread because the magnesium-rich germ and bran are removed when white flour is processed. The table of food sources of magnesium suggests many dietary sources of magnesium.
Water can provide magnesium, but the amount varies according to the water supply. "Hard" water contains more magnesium than "soft" water. Dietary surveys do not estimate magnesium intake from water, which may lead to underestimating total magnesium intake and its
variability.
Table of Food Sources of Magnesium
| Food |
Milligrams |
%DV * |
| 100 percent Bran, 2 Tbs |
44 |
11 |
| Avocado, Florida, 1/2 med |
103 |
26 |
| Wheat germ, toasted, 1 oz |
90 |
22 |
| Almonds, dry roasted, 1 oz |
86 |
21 |
| Cereal, shredded
wheat, 2 rectangular biscuits |
80 |
20 |
| Seeds, pumpkin, 1/2 oz |
75 |
19 |
| Cashews, dry roasted, 1 oz |
73 |
18 |
| Nuts, mixed, dry
roasted, 1 oz |
66 |
17 |
| Spinach, cooked, 1/2 c |
65 |
16 |
| Bran flakes, 1/2 c |
60 |
15 |
| Cereal, oats,
instant/fortified, cooked w/ water, 1 c |
56 |
14 |
| Potato, baked w/
skin, 1 med |
55 |
14 |
| Soybeans, cooked, 1/2 c |
54 |
14 |
| Peanuts, dry roasted, 1 oz |
50 |
13 |
| Peanut butter, 2 Tbs. |
50 |
13 |
| Chocolate bar, 1.45 oz |
45 |
11 |
| Vegetarian baked
beans, 1/2 c |
40 |
10 |
| Potato, baked w/out
skin, 1 med |
40 |
10 |
| Avocado, California, 1/2 med |
35 |
9 |
| Lentils, cooked, 1/2 c |
35 |
9 |
| Banana, raw, 1 medium |
34 |
9 |
| Shrimp, mixed
species, raw, 3 oz (12 large) |
29 |
7 |
| Tahini, 2 Tbs |
28 |
7 |
| Raisins, golden
seedless, 1/2 c packed |
28 |
7 |
| Cocoa powder,
unsweetened, 1 Tbs |
27 |
7 |
| Bread, whole wheat, 1 slice |
24 |
6 |
| Spinach, raw, 1 c |
24 |
6 |
| Kiwi fruit, raw, 1 med |
23 |
6 |
| Hummus, 2 Tbs |
20 |
5 |
| Broccoli, chopped,
boiled, 1/2 c |
19 |
5 |
| *DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains very much of a specific nutrient. The DV for magnesium is 400 milligrams (mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Even foods that provide lower percentages of the DV will contribute to a healthful diet. |
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