~ Food Has Power ~
Magnesium is one of the more difficult minerals to get adequate amounts in food without intentionally choosing foods rich in magnesium.
What foods provide magnesium?
Excellent sources of magnesium include Swiss chard and spinach.
Any combination of about four of these will provide the RDA of magnesium for an adult. So, a handful of nuts for a snack, a salad for lunch, and side of beans, plus a grain or some seafood will about cover the RDA.
Swiss chard, boiled 1 cup
Pumpkin seeds, raw 0.25 cup
Halibut, baked/broiled 4 oz-wt
Sesame seeds 0.25 cup
Quinoa, uncooked 0.25 cup
Black beans, cooked 1 cup
Scallops, baked/broiled 4 oz-wt
Soybeans, cooked 1 cup
Cashews, raw 0.25 cup
Pinto beans, cooked 1 cup
Tempeh, cooked 4 oz-wtBrown rice, cooked 1 cup
Lima beans, cooked 1 cupMillet, cooked 1 cup
Rye, whole grain, uncooked 0.33 cup