Foods in Natural Containers

See Jane Diet

Bikini Frustration

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About Protein Bars, Foods

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About Heartburn, Remedies

Peachy Weight Loss Tips

Identifying True Hunger

Poked Bride Cake Recipe

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Jack's Lucky Beans

What is Your Best Weight?

Foods Under 200 Calories

Delicious Menu Selections

Serving Sizes Defined

Banana Tips for Your Plan

Reference Daily Nutrition Guide | Vitamin A | Vitamin B1 - Thiamin | Vitamin B2 - Riboflavin | Vitamin B3 - Niacin | Vitamin B5 - Pantothenic Acid

Magnesium Recommended Daily Allowance (RDA), Rich Food Sources

Written by 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.

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

Vitamin B6 - Pyridoxine | Vitamin B12 - Cobalamin | Vitamin C | Vitamin D | Vitamin E | Vitamin K | Biotin | Calcium | Chloride | Chromium

Copper | Folate | Iodine | Iron | Manganese |  Magnesium | Molybdenum | Phosphorus | Potassium | Selenium | Zinc

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