Which Foods are Rich in Magnesium

Magnesium is an important mineral for human body, it help to relax muscles, strengthen bones and teeth, contribute to the integrity of the immune system, transmit nerve signals, produce enzymes responsible for energy metabolism, and regulate blood pressure. You can find Magnesium from many food source such as certain types of fish, and here we explain Which Foods are Rich in Magnesium.

Foods are Rich in Magnesium

Beans and Legumes are rich in magnesium. It is reported that black and soybeans are the richest sources of magnesium in the legume family. Each provides over 30 percent of the DV for magnesium, while navy, pinto, kidney and lima beans are next in line, offering 20 to 25 percent of the DV.

Vegetables and Whole Grains also contain high percentage of magnesium. Quinoa, millet, buckwheat and brown rice would be the complete grains that supply essentially the most magnesium per serving. Spinach and Swiss chard are excellent sources of this mineral. A 1-cup serving of either of these nutrient-rich veggies delivers about 50 calories and about 150 mg of magnesium, practically 40 % with the DV. Each and every of these nutritious grains supplies approximately 25 % of the DV for magnesium.

Fish is another good source of magnesium mineral. Certain types of fish are excellent sources of magnesium such as Chinook salmon and white halibut. One serving of Chinook salmon provides a whopping 138 mg of magnesium while a serving of halibut provides 120 mg.

Seeds and Nuts are also rich in magnesium element. The best food source of magnesium is pumpkin seeds. A 1/4-cup serving provides 185 mg, or 46 percent of the DV. Sesame and sunflower seeds are also magnesium-rich. A 1/4-cup serving of either provides approximately 126 mg.

Here we introduce 4 good food source of magnesium mineral. If you do not take magnesium supplement, take the above food regularly in order to avoid magnesium deficiency.