Magnesium in foods chart
Pro Research Analysisby 
Searched over 200M research papers
Magnesium Content in Foods: A Comprehensive Overview
Introduction to Magnesium in Foods
Magnesium is a vital mineral involved in numerous biochemical and physiological processes in the human body. It plays a crucial role in maintaining health and preventing diseases. Understanding the magnesium content in various foods can help individuals make informed dietary choices to meet their nutritional needs.
High Magnesium Foods: Nuts, Legumes, and Dark Chocolate
Several studies have identified foods that are particularly rich in magnesium. Nuts and legumes are consistently highlighted as excellent sources of magnesium. For instance, nuts and oilseeds contain high levels of magnesium, with some varieties reaching up to 1069 mg/kg. Dark chocolate is another notable source, with concentrations as high as 2225 mg/kg. These foods are not only rich in magnesium but also provide other essential nutrients, making them valuable components of a balanced diet.
Magnesium in Dairy and Seafood
Dairy products, particularly cheese, have been found to contain significant amounts of magnesium. Cheese, in particular, has higher magnesium concentrations compared to other dairy products. In the realm of seafood, molluscs and crustacea stand out for their high magnesium content, surpassing that of fish and cephalopods. These findings suggest that incorporating a variety of dairy and seafood into one's diet can help boost magnesium intake.
Magnesium in Cereals and Processed Foods
Cereal products also contribute to dietary magnesium, although the levels can vary significantly depending on the type and processing methods. Whole grains generally have higher magnesium content compared to refined grains. However, the processing of cereal grains can lead to substantial magnesium loss, reducing dietary magnesium intake. This highlights the importance of choosing whole grain options to maximize magnesium intake.
Magnesium in Vegetables and Mixed Dishes
Vegetables, particularly root and tuber varieties, are good sources of magnesium. Mixed dishes, which often include a combination of vegetables, legumes, and grains, also provide substantial amounts of magnesium. These foods not only offer magnesium but also a range of other nutrients, making them beneficial for overall health.
Daily Magnesium Intake and Deficiency Risks
Despite the availability of magnesium-rich foods, many populations still fall short of meeting their recommended magnesium intake. For example, a study in Korea found that the average daily magnesium intake was 279.2 mg, which is only 90.4% of the recommended intake. Similarly, in the United States, almost half of the population consumed less than the required amount of magnesium from food. This widespread deficiency underscores the need for increased awareness and dietary adjustments to ensure adequate magnesium intake.
Conclusion
Magnesium is an essential nutrient that can be obtained from a variety of food sources, including nuts, legumes, dark chocolate, dairy products, seafood, cereals, and vegetables. However, many individuals do not meet their recommended magnesium intake, which can have significant health implications. By incorporating a diverse range of magnesium-rich foods into their diets, individuals can improve their magnesium status and support overall health.
Sources and full results
Most relevant research papers on this topic