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Despite
magnesium's role in maintaining proper health, data from the
most recent National Health and Nutrition Examination Survey
suggest that many Americans fail to consume recommended
amounts of magnesium (420 mg for men, 320 mg for women),"
Magnesium deficits have been linked to diverse ailments such
as asthma, anxiety, and heart disease. Interestingly, while
many Americans do not get enough magnesium, symptoms of
magnesium deficiency are not often seen in the United
States. "Magnesium is needed for so many different
physiological processes that the body has a way of
regulating its stores. So, while it is true that most
Americans do not get the [recommended daily intake], it
doesn't show up immediately as magnesium deficiency,"
explains Katherine L. Tucker, PhD, professor of nutritional
epidemiology at the Friedman School of Nutrition Science and
Policy at Tufts University.
Dr. Tucker
cautions that while outward signs of magnesium are rare,
there are consequences when magnesium is found at sub
optimal levels. "It causes deficiencies in the body that
only show up over time. When the cells are not getting
enough [magnesium] to function optimally they wear down,
which can lead to several different disease states in the
body."
"Those working in
the field of magnesium research feel there are harmful
consequences that result from a shortage of magnesium
including high blood pressure, osteoporosis, and
atherosclerosis".
Food Sources
of Magnesium
Food Sources of Magnesium ranked by milligrams
of magnesium per standard amount; also calories
in the standard amount. (All are >- 10% of RDA
for adult men, which is 420 mg/day.)
| Food, Standard Amount |
Magnesium (mg)
|
Calories |
| Pumpkin and squash seed kernels,
roasted, 1 oz |
151 |
148 |
| Brazil nuts, 1 oz |
107 |
186 |
| Bran ready-to-eat cereal (100%), ~1
oz |
103 |
74 |
| Halibut, cooked, 3 oz |
91 |
119 |
| Quinoa, dry,
¼
cup |
89 |
159 |
| Spinach, canned,
½
cup |
81 |
25 |
| Almonds, 1 oz |
78 |
164 |
| Spinach, cooked from fresh,
½
cup |
78 |
20 |
| Buckwheat flour,
¼
cup |
75 |
101 |
| Cashews, dry roasted, 1 oz |
74 |
163 |
| Soybeans, mature, cooked,
½
cup |
74 |
149 |
| Pine nuts, dried, 1 oz |
71 |
191 |
| Mixed nuts, oil roasted, with
peanuts, 1 oz |
67 |
175 |
| White beans, canned,
½
cup |
67 |
154 |
| Pollock, walleye, cooked, 3 oz |
62 |
96 |
| Black beans, cooked,
½
cup |
60 |
114 |
| Bulgur, dry,
¼
cup |
57 |
120 |
| Oat bran, raw,
¼
cup |
55 |
58 |
| Soybeans, green, cooked,
½
cup |
54 |
127 |
| Tuna, yellow fin, cooked, 3 oz |
54 |
118 |
| Artichokes (hearts), cooked,
½
cup |
50 |
42 |
| Peanuts, dry roasted, 1 oz |
50 |
166 |
| Lima beans, baby, cooked from
frozen, ½
cup |
50 |
95 |
| Beet greens, cooked,
½
cup |
49 |
19 |
| Navy beans, cooked,
½
cup |
48 |
127 |
| Tofu, firm, prepared with nigari
, ½
cup |
47 |
88 |
| Okra, cooked from frozen,
½
cup |
47 |
26 |
| Soy beverage, 1 cup |
47 |
127 |
| Cowpeas, cooked,
½
cup |
46 |
100 |
| Hazelnuts, 1 oz |
46 |
178 |
| Oat bran muffin, 1 oz |
45 |
77 |
| Great northern beans, cooked,
½
cup
|
44 |
104 |
| Oat bran, cooked,
½
cup |
44 |
44 |
| Buckwheat oats, roasted, cooked,
½
cup
|
43 |
78 |
| Brown rice, cooked,
½
cup |
42 |
108 |
| Haddock, cooked, 3 oz |
|
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