Magnesium

[Pat Robinson]

Magnesium - 350mgs RDA

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.

Very good sources of magnesium include mustard greens, summer squash, broccoli,
blackstrap molasses, halibut, turnip greens, pumpkin seeds and peppermint.

There are numerous good sources of magnesium including cucumber, green beans, celery, kale and a variety of seeds, including sunflower seeds, sesame seeds, and flax seeds.

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

Spinach, boiled 1 cup

Pumpkin seeds, raw 0.25 cup

Flaxseeds 2 tbs

Halibut, baked/broiled 4 oz-wt

Sunflower seeds, raw 0.25 cup

Sesame seeds 0.25 cup

Quinoa, uncooked 0.25 cup

Buckwheat, cooked 1 cup

Black beans, cooked 1 cup

Salmon, chinook, baked/broiled 4 oz-wt

Scallops, baked/broiled 4 oz-wt

Soybeans, cooked 1 cup

Almonds, dry roasted 0.25 cup
Tuna, yellowfin, baked/broiled 4 oz-wt

Cashews, raw 0.25 cup

Navy beans, cooked 1 cup

Pinto beans, cooked 1 cup

Tempeh, cooked 4 oz-wt

Brown rice, cooked 1 cup

Lima beans, cooked 1 cup

Millet, cooked 1 cup

Rye, whole grain, uncooked 0.33 cup

Kidney beans, cooked 1 cup

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75