Essential sources of magnesium

Magnesium is an essential element for our body and just like vitamins and minerals it should be consumed in the right quantities to keep the body fit and healthy. Research shows that foods which contain magnesium also contain potassium, hence these foods provide both elements which are much needed for the body. Men and women have different requirements of magnesium in their body. For men from the age group of 1 year to 30+ years, the requirement ranges from 80mg to 420mg per day. For women from the age group of 1 year to 30+ years, the requirement ranges from 80mg to 320 mg per day.


Fruits such as banana and dried figs are the best sources of magnesium. They provide adequate requirement of magnesium to the body. One banana provides 34mg of magnesium to the body. While 4 dried figs provide 44mg of magnesium. You can eat these fruits raw and once a day. Dried figs can be stored in glass jars, in a cool and dry place. Eating about 4 dried figs per day can benefit your body in many ways. Bananas are available throughout the year in tropical countries and in cold countries, you can get them in frozen form as well. Figs are available all over the world. Everyone can eat these fruits and they would be beneficial. Diabetes patients should avoid over eating of bananas, however dried figs are good for them.

Grain flours

Grains and flours like barley, oat bran, wheat flour, buckwheat flour and brown rice, all are great sources of magnesium. 1 cup of barley provides about 158 gm of magnesium while 1 cup of buckwheat flour provides 301 mg of magnesium. You can use these grain flours in making biscuits, pastries and other dishes which use flour. Brown rice should replace white rice in your daily meals and you would get the right quantities of magnesium. These grain flours are easily available in super markets and you can keep a packet in your house for ready use. You can have a cup of barley or oat bran with your daily cereal. People who have a deficiency of magnesium in their body should replace the all purpose flours with buckwheat flour or wheat flour for their daily consumption.


Nuts like almonds, cashews, pine nuts, Brazil nuts have high amounts of magnesium in them. You can consume these nuts in their natural form or roasted form. You can use these nuts in porridge’s and pies. You can also use them as a snack when you feel hungry or in your breakfast every morning. The nuts taste great when roasted and can be used in smoothies and milk shakes. Nuts are available in markets and you can buy them in large quantities and store in your house for daily consumption. Children can eat these nuts to provide ample amount of magnesium to the body. These nuts should be consumed in small quantities as they increase the heat in the body and can affect the body adversely if eaten excessively.

Dairy products

Milk and yogurt are known to have high contents of magnesium. They are known to have maximum amount of magnesium. One cup of condensed milk has 80 mg of magnesium. Consuming condensed milk through sweet dishes is the right way to eat it. Low fat yogurt can be eaten as it is or used in smoothies. You can flavor the yogurt with fruit syrups or eat it with freshly cut fruits. Cans of milk and yogurt are easily available in markets. Nowadays flavored yogurt is also available. These foods should be eaten in limited quantities and hence it would be helpful.


A whole range of various vegetables have magnesium in them. The list is exhaustive, however some of the vegetables like artichokes, beet root, broccoli, peas (chickpeas, cow peas), spinach, potatoes, sweet potatoes and tomatoes are in paste form. One cup of any of these vegetables provides magnesium ranging from 37 mg to 163 mg. You can make various dishes from these vegetables. You can bake them or stir fry them with herbs. You can make stews and soups out of them or eat them as meat accompaniments. Most of these above mentioned vegetables are available all over the world. A good quantity of these vegetables should be eaten in our daily meals.


Two kinds of fish, tuna and halibut are known to have high quantities of magnesium in them. Tuna provides 54 mg of magnesium while halibut provides 91 mg of magnesium. It is recommended that broiled fish be used of your need to consume a good quantity of magnesium. These fish are available in tinned form or fresh form in many countries. You can cook them and use as a main course diet dish. Some people have allergies from tuna fish; hence you should consult a doctor if you tend to develop any ailment after eating tuna.


Various vegetable and fruit seeds like pumpkin seeds, sesame seeds and sunflower seeds have high amounts of magnesium. These seeds are available in the dried form for direct consumption. You can get them in markets in roasted, flavored and spiced forms. You can use them as ice-cream toppings or smoothie toppings. They can be eaten in their dried form as it is. They provide a crunchy texture to many dishes.


Beverages like cocoa and coffee are also known to have good amount of magnesium. Cocoa and coffee beans have magnesium and when they are grinded to make powder we use every day, the good qualities get enhanced. You can get sugar free cocoa and coffee powder from your super market. The consumption should be limited as too much of coffee can have adverse effects on your body. One or two cups a day is sufficient to give you the amount of magnesium your body needs.


Beans like black beans, soy beans, pinto beans and kidney beans are known to have high amounts of magnesium. These beans are available in dried form which you can store in your house. You need to soak them in water for more than 7-8 hours and then cook them to get maximum benefit from them. Soups, stews and gravies can be made from these beans. You can cook them with salt and use them as accompaniments with meat dishes. Beans tend to create intestinal gas and should be consumed in measured amounts.

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