Food Sources

"Magnesium is part of the green pigment, chlorophyll, which is vital for photosynthesis in plants; therefore green leafy vegetables are a good dietary source for magnesium. Magnesium is also found in high concentrations in fish, dairy products, meats, whole grains, and nuts. Additionally chocolate, coffee, and hard water contain a good amount of magnesium. Most people in America do not fulfill the RDA for magnesium in their diets. Typically, Western diets lean toward a low fish intake and the unbalanced consumption of refined grains versus whole grains. Magnesium Content of Various Foods: Almonds, 1 oz., 80 mg, 20% Daily Value; Cashews, 1 oz., 74 mg, 19%; Soymilk, 1 c., 61 mg, 15%; Black beans, ½ c., 60 mg, 15%; Edamame, ½ c., 50 mg, 13%; Bread, 2 slices, 46 mg, 12%; Avocado, 1 c., 44 mg, 11%; Brown rice, ½ c., 42 mg, 11%; Yogurt, 8 oz., 42 mg, 11%; Oatmeal, instant, 1 packet, 36 mg, 9%; Salmon, 3 oz., 26 mg, 7%; Chicken breasts, 3 oz., 22 mg, 6%; Apple, 1 medium, 9 mg, 2%. Source: Dietary Supplement Fact Sheet: Magnesium. National Institutes of Health, Office of Dietary Supplements. http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Updated July 13, 2009. Accessed November 12,"