Magnesium
Recommended Daily Allowance (RDA)
Rich Food Sources

Written by Sky Taylor, Diet Bites

Natural Food Sources Containing Magnesium

Brazil nuts, cashew nuts, peanuts, pecans, walnuts, macadamia nuts, wheat germ, brown rice, oats, barley, bananas, green leafy vegetables.

General - Fights heart disease and strokes; assists in cell repair.

Therapeutic Uses for Magnesium: May help in preventing kidney stones, gall stones and those individuals who suffer from PMS.

Low blood sugar levels, fatigue, heart palpitations.

Food Selection, Preparation 1 Cup Unless Noted	Magnesium Milligrams
Buckwheat flour, whole-groat	301
Snacks, trail mix, regular, with chocolate chips, salted nuts, seeds	235
Bulgur, dry	230
Oat bran, raw	221
Candies, semisweet chocolate	193
Wheat flour, whole-grain	164
Spinach, canned, regular pack, drained solids	163
Barley, pearled, raw	158
Spinach, cooked, boiled, drained, without salt	157
Seeds, pumpkin and squash seed kernels, roasted, 1 ounce or 142 seeds	156
Spinach, frozen, chopped or leaf, cooked, boiled, drained	156
Cornmeal, whole-grain, yellow	155
Soybeans, mature cooked, boiled, without salt	148
Snacks, trail mix, tropical	134
Beans, white, mature seeds, canned	134
Beans, black, mature seeds, cooked, boiled, without salt	120
Beans, black, mature seeds, cooked, boiled, without salt	110
KELLOGG'S ALL-BRAN per 1/2 cup	109
Soybeans, green, cooked, boiled, drained, without salt	108
Nuts, brazil nuts, dried, unblanched, 1 ounce - about 6-8 nuts	107
Lima beans, immature seeds, frozen, baby, cooked	101

Infants & Children:

0 to 6 months old - 30 mg

7 to 12 months old - 75 mg

1 to 3 years old - 80 mg

4 to 8 years old - 130 mg

Males:

9 to 13 years old - 240 mg

14 to 18 years old - 410 mg

19 to 30 years old - 400 mg

31 years and older - 420 mg

Females:

9 to 13 years old - 240 mg

14 to 18 years old - 360 mg

19 to 30 years old - 310 mg

31 years and older - 320 mg

Pregnancy:

14 to 18 years old - 400 mg

19 to 30 years old - 350 mg

31 to 50 years old - 360

Lactation:

14 to 18 years old - 360 mg

19 to 30 years old - 310 mg

31 to 50 years old - 320 mg

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