Magnesium Rich Foods

Every elephant knows 
magnesium rich foods keep bones strong.
You watch us eat peanuts at the zoo!

Raw Peanuts (1 ounce)
Fiber: 2.4 grams, Magnesium: 48 milligrams

When you compare nutrition lists for fiber foods, you see that nuts, seeds, and grains prove good sources for this essential mineral. While oats, buckwheat, and durum wheat may score high in fiber and magnesium, many favorite fruits, vegetables, and nuts contribute significant magnesium to healthy diet plans.

Bananas, berries, and beans add magnesium to a meal, making easy recipes for breakfast, lunch, or dinner. and fit into many easy recipes and add magnesium to a meal makes easy recipes

Why Magnesium?

Children need less magnesium than teenagers and adults, but we all need to eat enough foods to fill our daily requirement for magnesium… because half of the magnesium we eat supports bone health. The other half must support over 300 various biochemical tasks to keep your body healthy.

Your body uses magnesium to contract and relax muscles, produce protein, transport energy, and manage the function of enzymes. Of all the minerals in your body, magnesium is the fourth most prevalent.

How Much Do You Need?

Children:

  • 1 – 3 years old: 80 mg
  • 4 – 8 years old: 130mg
  • 9 – 13 years old: 240 mg

Adolescents:

  • Male 14 – 18 years: 410 mg
  • Female 14 – 18 years: 360 mg

Adults:

  • Male 400 – 420 mg
  • Female 310 – 320 mg

Healthy Fiber Foods Add Magnesium to Easy Recipes

Fruits Vegetables and Legumes Grains, Nuts, Seeds
Avocado
Banana
Blackberries
Blackcurrants
Breadfruit
Cherimoya
Dates
Guava
Kiwi
Loganberries
Mulberries
Passion Fruit
Pomegranate
Prickly Pear
Raspberries
Watermelon
Amaranth leaves
Artichoke
Butternut squash
French Beans
Lima Beans
Okra
Peas
Soy Beans
Soy Milk
Spirulina
Swiss Chard
Almonds
Amaranth
Brazil Nuts
Buckwheat
Cashews
Oats
Peanuts
Pine Nuts/Pignolias
Pumpkin Seeds
Quinoa
Rye
Wheat-Durum
Wheat-Hard Red
Wheat-Hard White