Vitamins and Minerals: Food Sources of Magnesium
Magnesium is a mineral used by the body for building bones, making proteins, releasing energy from muscle storage, blood clotting, and regulating body temperature. Magnesium is found in many foods, but often in small amounts. Eating a wide variety of foods, with at least five servings of fruits and vegetables daily, along with whole grains can help you meet your magnesium needs. Overcooking tends to lower magnesium content of foods. Refined foods like white breads also tend to have less magnesium. Some people with certain medical issues may need extra magnesium. Medicines used to treat cancer, diuretics and antibiotics may cause low magnesium levels.
Good Sources of Magnesium:
Vegetables |
Dark, leafy greens are the best sources for magnesium. Spinach, chard, broccoli, avocado, artichoke, squash and potato with skin
|
Fish |
Halibut, Pollack, Tuna, Crabmeat, Salmon, Bluefish
|
Fruits |
Bananas, dried apricots, raisins, kiwi, prunes, watermelon
|
Dairy |
Milk, yogurt
|
Seeds/nuts/legumes |
Peanut butter, almonds, cashews, baked beans, soy products, lentils, hummus
|
Whole grains |
Brown rice, whole-wheat bread, oatmeal, wheat-germ
|
Other |
Chocolate, blackstrap molasses
|
Suggested Magnesium Intake:
Age |
Male |
Female |
Pregnancy |
Lactation |
1-3 |
80 |
80 |
N/A |
N/A |
4-8 |
130 |
130 |
N/A |
N/A |
9-13 |
240 |
240 |
N/A |
N/A |
14-18 |
410 |
360 |
400 |
360 |
19-30 |
400 |
310 |
350 |
310 |
31+ |
420 |
320 |
360 |
320 |
You can look-up good food sources of magnesium at the United States Department of Agriculture website, USDA National Nutrient Database for Standard Reference, Release 25, Magnesium Content of Selected Foods. Below is the website address:
https://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR25/nutrlist/sr25w304.pdf
If you are a UW Health patient and have questions about nutrition and diet please call UW Health Nutrition at one of these locations:
Nutrition Clinic University Station 2880 University Avenue Madison, WI 53705 (608) 263-5012 Appts 608-263-4360 |
Nutrition Clinic UW Health West Clinic 451 Junction Road Madison, WI 53717 (608) 265-7526 Appts 608-262-9181 |
Nutrition Clinic UW Health East Clinic 5249 East Terrace Drive Madison, WI 53718 (608) 265-0963 Appts 608-265-7405 |
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 01/07/2013
Copyright © 01/07/2013 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#464
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