Food sources of magnesium mineral By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar

2. Food Sources of
Magnesium Mineral
A Research Report By
Mr Allah Dad Khan

3. Dark Chocolate
• Dark Chocolate – Want a reason to indulge in one of your favorite foods?
Real, dark chocolate, or cacao is full of antioxidants and loads of
magnesium. Just 100 grams of dark chocolate offers about 230 mg of
magnesium. Check out 7 other dark chocolate health benefits here.

4. Rice Bran
• – This food is hard to find since it often isn’t stocked at regular grocery
stores, but rice bran is worth hunting down. In just 100 grams of this healthy
food you can find 781 mg of magnesium – almost twice the recommended
RDA.

5. Dried Herbs Coriander, Sage, or Basil –
• In terms of density, these great herbs not only supply the body with lots of
micronutrients and other trace minerals, they are loaded with magnesium.
You can find around 690 mg per tablespoon. Add these spices and herbs to
your favorite dishes to make them magnesium-magic.

6. Avocados
• Avocados – Not only is this food full of healthy fats, it is also a great source
of magnesium. Just one avocado of a decent size will provide more than 60
mg of magnesium.

7. Nuts
• Nuts are nutritious, tasty and versatile.
• Several types are high in magnesium, including almonds, cashews and Brazil
nuts.
• For instance, a 1-oz (28-gram) serving of cashews contains 82 mg of
magnesium or 20 percent of the RDI

8. Dairy
• – You have to be careful with some yogurts and cheeses because food
manufacturers like to load them with hormones and sugars, but plain,
unsweetened yogurts, and unpasteurized cheeses will provide loads of
magnesium without polluting your body with traditional dairy

9. Legumes
• Legumes are a family of nutrient-dense plants that include lentils, beans,
chickpeas, peas and soybeans.
• They’re very rich in many different nutrients, including magnesium.
• For instance, a 1-cup serving of cooked black beans contains an impressive
120 mg of magnesium, which is 30 percent of the RDI.

10. Beans and Lentils.
• 1 cup of white beans will give you
28% of your daily value of
magnesium. This White Bean
Chicken Chili is one of my family’s
favorite meals.

11. Tofu
• Tofu is often a staple food in vegetarian diets due to its high protein content.
It’s made by pressing soybean milk into soft white curds and is also known as
“bean curd.”
• A 3.5-oz (100-gram) serving has 53 mg of magnesium, which is 13 percent
of the RDI

12. Dark Leafy Greens
• – Kale, spinach, collard greens, Swiss chard, and any dark leafy vegetables,
including beet greens and dandelion greens will supply high levels of
magnesium. 1 cup of cooked spinach, for example will contain 157 mg.

13. Whole Grains –
• Brown rice, quinoa, bulgar, barley, whole oats, and non-GMO wheat will
contain high levels of magnesium. I cup of cooked brown rice, for example,
contains around 86 mg.

14. Beans and Lentils –
• Although there is a lot of concern about xeno-estrogens in GMO soy, non-
GMO soy, chickpeas, lentils, kidney beans and other types of beans are a
great source of magnesium. Some beans provide up to 150 mg per one cup
serving.

15. Pumpkin Seeds.
• 1 ounce of pumpkin seeds will give you 37% of your daily value of
magnesium. Try snacking on sprouted pumpkin seeds or make
these sprouted pumpkin seed turtles by Mama Natural

16. Fish (Mackerel).
• One 3-ounce serving of mackerel will provide you with 21% of your daily
value of magnesium. This Beetroot, blood orange and carrot salad with
peppered mackerel recipe sounds lovely!

17. Globe Artichokes.
• 1 large globe artichoke will give you 24% of your daily value of magnesium.
I love steamed artichokes with garlic aioli. Try out this recipe!

18. Dates.
• 1 cup of dates provide 15% of your daily value of magnesium.

19. Molasses
• . One tablespoon of molasses provides you with 12% of your daily value of
magnesium. When I need extra help getting to sleep I make this Sleepytime
Milk ‘Tea’made with molasses.

20. Natural Calm (Bonus).
• Though not a food, natural calm is one of my go-to supplements that really
help me get more magnesium into my diet. 2 teaspoons gives you 81% of
your daily value of magnesium. Natural calm can be added to smoothies or
taken with water. I absolutely LOVE these Magnesium Gummies. These little
“chill pills” are a natural sleep aid and are made with Natural Calm.

21. Cacao
• Cacao contains about 499mg of magnesium per 100g serving, which is 125
percent of the daily-recommended intake. Keep in mind that these values are
from its raw and powdered form, and that most chocolate products on the
market will not have the same values due to the fact they are commonly
denatured.

22. Brazil Nut
• Brazil nuts contain about 376mg of magnesium per 100g serving, which is 94
percent of the recommended daily intake. They are also an extraordinarily
concentrated source of selenium, with 100g providing 2739 percent of our
daily recommended intake! They are also rich in copper, phosphorus,
manganese, zinc, potassium, vitamin E, K, and healthy fats.

23. Sesame Seed
• Sesame seeds contain about 351mg of magnesium per 100g serving, which is
88 percent of the daily-recommended intake. They can be added to salad
dressing, sauces, seed crackers, and spicy noodle dishes.
• Sesame se

24. Almonds
• Almonds contain about 268mg of magnesium per 100g serving, which is 72
percent of the daily-recommended intake. Almonds can easily be worked
into your diet, but to boost the assimilation of its nutrients ensure that they
are soaked prior to consumption.