Magnesium in Food

Home Nutrition Articles & Tips Magnesium in Food


Magnesium is an essential mineral needed by our body to produce energy. It helps relax muscles and prevent tooth decay.

Magnesium aids heart and nerve function, helps the formation of bone and teeth, and is involved in metabolism of carbohydrates and proteins.

If you have high blood pressure, your doctor may encourage you to take the DASH diet to control your blood pressure, and magnesium is a mineral important for this purpose.

Many foods contain magnesium. A well balanced diet provides enough of it. The Daily Reference Intake (DRI) for magnesium that adults need is 420 milligrams for men and 320 milligrams for women.

The common magnesium rich foods are:

  • Cooked dried beans and peas (Legumes)
  • Seeds
  • Nuts
  • Halibut
  • Milk
  • Yogurt
  • Brown rice
  • Potatoes
  • Tomatoes
  • Bananas
  • Watermelon
  • Leafy green vegetables

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