[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/bone-nutrition\/fact-charts-magnesium\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/bone-nutrition\/fact-charts-magnesium\/","headline":"Magnesium rich foods","name":"Magnesium rich foods","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest Magnesium is the fourth most common mineral in our bodies. Half of the 25 grams in an adult body is found in the bones. Here it acts with other minerals to strengthen bone. Magnesium\u2019s more crucial work, however, is done by the magnesium found in the blood, […]","datePublished":"2014-07-11","dateModified":"2026-04-06","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2014\/07\/Magnesium-rich-foods-chart.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2014\/07\/Magnesium-rich-foods-chart.png","height":512,"width":1024},"url":"https:\/\/betterbones.com\/bone-nutrition\/fact-charts-magnesium\/","about":["Bone Nutrition"],"wordCount":313,"keywords":["magnesium"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMagnesium is the fourth most common mineral in our bodies. Half of the 25 grams in an adult body is found in the bones. Here it acts with other minerals to strengthen bone. Magnesium\u2019s more crucial work, however, is done by the magnesium found in the blood, cells, and fluids. This magnesium is involved in more than 300 enzyme systems and is vitally important for many bodily functions. It is essential for the electrical behavior that enables the heart to beat, for proper neuromuscular functioning, regulation of blood pressure, cell metabolism, and energy production. Magnesium deficiency symptoms are wide-ranging including cramps, tremors, depression, exhaustion, irregular heartbeat, hypertension, and eclampsia.Large amounts of calcium taken in the face of a magnesium deficiency can cause calcium to precipitate out contributing to kidney stones and hardening of the arteries.It is wise to consume magnesium-rich foods, adding supplements if necessary to bring your total magnesium intake to 400 to 800 mg\/day.FoodPortion sizeMagnesium (mg)Fresh Vegetables, nuts, and beansAlmonds, Cashews1\/4 cup93-95Avocado1 cup74Black-eyed Peas (cooked)1\/2 cup45Carrots (raw) vs. (canned)1 cup20 vs 8Collards1 cup44Great Northern beans (cooked)1\/2 cup33Kale (cooked)1 cup40Lima beans (cooked)1\/2 cup43Peas (cooked)1\/2 cup17Potato, baked with skin1 medium34Soy Milk1 cup46Soy beans (cooked) vs. Kidney beans1\/2 cup74 vs 47Spinach (cooked)1 cup106Tofu3.5 oz76Winter squash (cooked)1 cup64GrainsCorn (fresh) vs. (canned)1 cup52 vs. 8Flour (whole wheat) vs. (white)1 cup136 vs 34Oats (dry)1\/2 cup58Rice (brown) vs. (white)1 cup50 vs 16Rice (Uncle Ben\u2019s quick cooked)1 cup4Wheat Germ1\/4 cup96Wheatena vs. Cream of Wheat1\/2 cup25 vs 4FishHaddock1 fillet28Salmon4 oz33Shrimp4 oz41Our full guide covers all of this and more \u2014 see our resource on the nutrients your bones depend on.Our full supplement guide reviews the evidence \u2014 see our guide to bone health supplement guide."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Bone Nutrition","item":"https:\/\/betterbones.com\/bone-nutrition\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Magnesium rich foods","item":"https:\/\/betterbones.com\/bone-nutrition\/fact-charts-magnesium\/#breadcrumbitem"}]}]