Magnesium Recommended Daily Allowance (RDA), Rich Food Sources

Natural Food Sources Containing Magnesium:

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

Magnesium Nutrition Benefits for the Body:

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.

Magnesium Deficiency Symptoms:

Low blood sugar levels, fatigue, heart palpitations.

Rich Food Sources, Magnesium

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

Magnesium Daily Recommended Amount Milligrams (mg/d):

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

Vitamins & Minerals That Impact Weight Loss, Weight Maintenance & Overall Health