Magnesium In Fruits & Vegetables

by | Healthy Eating

magnesium foods

Benefits of Magnesium

Magnesium is an essential nutrient for healthy muscles, nerves, bones and balancing blood sugar levels. Having a regular diet deficient in magnesium may cause you to develop health problems such as heart attack, stroke, diabetes or osteoporosis.

Role of Magnesium in Our Body

Muscles and nerves rely on magnesium to function properly. Magnesium also to keeps our blood sugar and blood pressure at the right level, and assistant in making protein, bone, and DNA.

Having low levels of magnesium over time can lead to low calcium and potassium levels. This quite often results in headaches, loss of appetite, nausea, vomiting, fatigue and general fatigue and lethargy. Very severe magnesium deficiency often causes numbness, tingling in the limbs, muscle cramps, seizures, personality changes, and an abnormal heart rhythm.

Fruits & Vegetables High in Magnesium 

Many people choose to supplement they magnesium levels by taking vitamins, however we strongly feel that cost can be easily saved by getting your recommended daily magnesium intake from an array or natural foods. Eating natural foods also proves a host of other essential votamins, fibre, and roughage beneficial for your overall health. 

Children & adolescents:

BOYS9-13 yr240 mg/day
14-18 yr410 mg/day
GIRLS9-13 yr240 mg/day
14-18 yr360 mg/day
Children and teens


MEN19-30 yr400 mg/day
31-50 yr420 mg/day
51-70 yr420 mg/day
>70 yr420 mg/day
>70 yr320mg/day

Fruits and vegetables that contain 80mg or more of magnesium(20% of the daily value) are considered to be high in magnesium.

Some of the natural sources of Magnesium include:

  • Almonds ( 1/2 cup = 175mg)
  • Brazil Nuts (1/2 cup = 250mg)
  • Spinach (1/2 cup cooked)pumpkin seeds, 30g (156mg)
  • chia seeds, 30 g (111mg)
  • almonds, 30g (80mg of magnesium)

Fruits & Vegetables that Provide a Good Source of Magnesium 

Fruits and vegetables that contain 40 to less than 80mg of magnesium (10%-19% of the daily value) are considered to be good sources of magnesium and can be consumed regularly by most people.

These include:

  • Artichoke hearts
  • Avocado, cubed, 1 cup (44mg)
  • Beet greens – cooked
  • Black Beans
  • Bread, whole wheat, 2 slices (46mg)
  • Butternut squash
  • Cashews, 30g (74mg)
  • Chickpeas
  • Hazelnuts
  • Lentils
  • Lima beans
  • Milk, 1 cup (24mg)
  • Navy beans
  • Oatmeal, 1 cup cooked (6 mg)
  • Okra
  • Peanuts, ¼ cup (63mg)
  • Pine nuts
  • Red kidney beans
  • Rice, brown, cooked, ½ cup (42mg)
  • Soymilk, 1 cup (61mg)
  • spinach, boiled, ½ cup (78mg)
  • Walnuts
  • Beans