Two out of three Americans are magnesium deficient
The Magnesium-rich Diet category was created to raise awareness of magnesium deficiency and to help you enhance your diet with magnesium for a healthier life. Refer to Magnesium Deficiency – a Silent Epidemic for information about magnesium deficiency and why it is important for you to maintain magnesium rich diet.
The Recommended Daily Allowance (RDA) of magnesium for young adults is around 400 mg/day for men and 310 mg/day for women. For adults over 30, the RDA is 420 mg/day for men and 320 mg/day for women. Below is a list of foods high in magnesium:
Magnesium Rich Food Serving % Daily Value (DV) Sample Recipe
Dark Leafy Green 1 cup, cooked Spinach: 157 mg (40%)
Swiss Chard (38%), Kale (19%)Sesame Spinach Salad
Nuts and Seeds 1/2 cup Pumpkin seeds: 606mg (152%)
Sesame Seeds (63%), Brazil Nuts (63%),
Almonds (48%), Cashews (44%),
Pine nuts (43%), Sunflower seeds (42%),
Peanuts (31%), Pecans (17%),
Walnuts (16%)
Fish 3 oz Mackerel: 82mg (21%)
Pollock (18%), Turbot (14%),
Tuna (14%), Salmon (6%)Za’atar Crusted Salmon
Beans and Lentils 1 cup, cooked Soy Beans: 148mg (37%)
Black Beans (30%), White Beans (28%),
French Beans (25%), Black-Eyed Peas (23%),
Kidney Beans (21%), Chickpeas (20%),
Lentils (18%), Pinto Beans (16%)
Whole Grains 1 cup, cooked Brown Rice: 86mg (21%)
Quinoa (30%), Millet (19%),
Bulgur (15%), Buckwheat (13%),
Wild Rice (13%), Whole Wheat Pasta (11%),
Barley (9%), Oats (7%)
Avocados 1 medium Avocado: 58 mg (15%) Avocado Shrimp with Wasabi Dressing
Low-Fat Dairy 1 cup Yogurt: 50mg (13%)
Goat Cheese (15%)
Bananas 1 medium Banana: 31mg (8%)
Dried Fruit 1/2 cup Figs: 50mg (13%)
Prunes (11%), Apricots (10%),
Dates (8%), Raisins (7%)
Dark Chocolate 1 square (29g) Chocolate: 95mg (24%)
Artichokes 1 cup Artichokes: 71mg (18%)
