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Benefits of Magnesium

Food sources of Magnesium

Magnesium helps our bones to be strong. It can also be used as a gentle laxative and is present in foods with high fiber. Magnesium deficiency can be uncommon, but supplements are available to take by mouth. A deficiency of magnesium can also cause blood pressure, cardiovascular and cholesterol problems. Magnesium can also aid in weight loss.

Food NameFood TypeServing
Size
DRI/DV
(%)
Pumpkin SeedsPlant1/4 cup45
SpinachPlant1 cup37
Swiss ChardPlant1 cup36
SoybeansPlant1 cup35
Sesame SeedsPlant1/4 cup30
Black BeansPlant1 cup29
QuinoaPlant3/4 cup28
CashewsPlant1/4 cup28
Sunflower SeedsPlant1/4 cup27
Beet GreensPlant1 cup23
Navy BeansPlant1 cup23
TempehPlant4 oz21
BuckwheatPlant1 cup20
Pinto BeansPlant1 cup20
Brown RicePlant1 cup20
BarleyPlant1/3 cup19
Lima BeansPlant1 cup19
MilletPlant1 cup18
OatsPlant0.25 cup16
TofuPlant4 oz16
AlmondsPlant1/4 cup15
WheatPlant1 cup14
PapayaPlant1 medium14
FlaxseedsPlant2 TBS13
Green PeasPlant1 cup13
Summer SquashPlant1 cup10
Collard GreensPlant1 cup10
BeetsPlant1 cup9
Turnip GreensPlant1 cup8
BroccoliPlant1 cup8
Brussels SproutsPlant1 cup7
RaspberriesPlant1 cup6
Winter SquashPlant1 cup6
CabbagePlant1 cup6
AsparagusPlant1 cup6
KalePlant1 cup6
Green BeansPlant1 cup5
TomatoesPlant1 cup5
CantaloupePlant1 cup5
StrawberriesPlant1 cup4
Bok ChoyPlant1 cup4
Mustard GreensPlant1 cup4
CuminPlant2 tsp4
ParsleyPlant1/2 cup4
Mustard SeedsPlant2 tsp4
FennelPlant1 cup4
LeeksPlant1 cup3
BasilPlant1/2 cup3
CucumberPlant1 cup3
Romaine LettucePlant2 cups3
CauliflowerPlant1 cup3
CeleryPlant1 cup3
Bell PeppersPlant1 cup3
ClovesPlant2 tsp3

Supplemental sources of Magnesium

Food sources of Magnesium

Nutrient Trivia: This nutrient can solve those pesky constipation problems. What is it? #eathealthy #healthy #constipation

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Nutrient Trivia: This nutrient can solve those pesky constipation problems. What is it? #eathealthy #healthy #constipation