What foods contain magnesium

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Foods Rich in Magnesium

Magnesium is an essential mineral that plays a crucial role in numerous bodily functions, including protein synthesis, energy production, and nerve transmission. Understanding which foods are rich in magnesium can help individuals maintain adequate levels of this vital nutrient.

High Magnesium Foods: Bread, Cereals, and Candies

Research indicates that bread and cereal products, as well as chocolate and licorice candies, contain significantly higher levels of magnesium compared to milk, meat, and vegetable products. These foods have two to three times the magnesium per wet weight as compared to the latter categories . This makes them excellent sources of magnesium for those looking to increase their intake through diet.

Vegetables and Their Magnesium Content

Vegetables generally have a higher ratio of magnesium to caloric content compared to meat, milk, and cereal products . This means that vegetables can be a more efficient source of magnesium per calorie consumed, making them a valuable addition to a magnesium-rich diet.

Whole Grains, Nuts, and Legumes

Whole grains, spinach, nuts, legumes, and white potatoes are also identified as good sources of magnesium . These foods are not only rich in magnesium but also provide other essential nutrients, making them beneficial for overall health.

Seafood: Molluscs and Crustacea

Among seafood, molluscs and crustacea have the highest levels of magnesium . This makes them an excellent choice for those who enjoy seafood and are looking to boost their magnesium intake.

Dairy Products

Dairy products, particularly cheese, have been found to contain higher levels of magnesium compared to other dairy items . Including cheese in your diet can thus contribute to meeting your daily magnesium requirements.

Alcoholic Beverages

Interestingly, fermented alcoholic beverages like wine and beer have higher magnesium levels compared to distilled beverages such as whisky, gin, rum, and brandy . While moderation is key, these beverages can also contribute to magnesium intake.

Bioavailability of Magnesium from Foods

The bioavailability of magnesium from food sources is an important consideration. For instance, magnesium from almonds is just as bioavailable as from soluble magnesium acetate, making almonds a highly effective source of dietary magnesium . However, enteric-coated magnesium supplements may impair magnesium bioavailability, suggesting that food sources are generally more reliable for magnesium intake .

Conclusion

In summary, a variety of foods can help you meet your magnesium needs. Bread, cereals, chocolate, vegetables, whole grains, nuts, legumes, seafood, dairy products, and even certain alcoholic beverages are all good sources of magnesium. Including a diverse range of these foods in your diet can help ensure you maintain adequate magnesium levels, supporting overall health and well-being.

Sources and full results

Most relevant research papers on this topic

MAGNESIUM CONTENT OF SELECTED FOODS

Bread, cereal products, and chocolate and licorice candies have two to three times the magnesium per wet weight as milk, meat, or vegetable products, with higher ratios in vegetables than in meat, milk, and cereal products.

1978·

14citations

·J. L. Greger et al.

Magnesium in disease prevention and overall health.

Magnesium plays a crucial role in disease prevention and overall health, with low levels being associated with chronic diseases like migraines, Alzheimer's, and cardiovascular disease.

Highly Cited

2013·

374citations

·S. Volpe

Magnesium and calcium contents in foods from SE Spain: influencing factors and estimation of daily dietary intakes.

The daily intake of magnesium and calcium in the Spanish diet is 366.1 and 1266.6 mg/day per person, similar to recommended dietary allowances.

Highly Cited

2003·

70citations

·A. M. Jodral-Segado et al.

Intestinal absorption of magnesium from food and supplements.

Magnesium absorption from food and supplements is curvilinear, with less magnesium absorbed than calcium at higher intakes, and enteric coating can impair magnesium bioavailability.

Non-RCTHighly Cited

1991·

275citations

·K. D. Fine et al.

Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources

Climate change and a decline in magnesium content in fruits and vegetables contribute to reduced dietary intake, leading to various health issues.

Literature Review

2020·

43citations

·R. Cazzola et al.

Therapeutic uses of magnesium.

Magnesium may help treat eclampsia, preeclampsia, arrhythmia, severe asthma, migraine, metabolic syndrome, glucose and insulin metabolism, and relieve symptoms of dysmenorrhea.

Highly Cited

2009·

212citations

·M. Guerrera et al.

INADEQUATE SUPPLIES OF POTASSIUM AND MAGNESIUM IN RELIEF FOOD— IMPLICATIONS AND COUNTERMEASURES

Relief food should contain sufficient potassium and magnesium to support protein synthesis, growth, and tissue repair, and can be achieved by using coarse cereals, supplementing with legumes, and avoiding cooking procedures that extract these salts.

1987·

21citations

·K. Michaelsen et al.

Bioavailability of magnesium food supplements: A systematic review.

Organic magnesium formulations are more bioavailable than inorganic ones, but all supplements can maintain physiological levels in healthy individuals without prior deficit.

Systematic Review

2021·

29citations

·Marta R. Pardo et al.

MAGNESIUM - FOOD AND HUMAN HEALTH

Magnesium deficiency in food is linked to diseases and symptoms, and implementing a magnesium management strategy in agriculture can significantly improve human health.

2011·

61citations

·W. Grzebisz

Foods high in magnesium

Magnesium plays a crucial role in maintaining health and regulating muscle tone, and this handout provides a list of foods high in magnesium for patients with medical conditions requiring diet modification or medication adjustments.

2002·

5citations

·S. Reams

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