Daily Amount Needed

Adults need 310 to 420 mg/ day.

Children need 130 to 240 mg/day.

Magnesium Information

Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.

Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.

Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Fruit Sources:

Avocado
Banana
Blackberries
Blackcurrants
Breadfruit
Cherimoya
Dates
Guava
Kiwi
Loganberries
Mulberries
Passion Fruit
Pomegranate
Prickly Pear
Raspberries
Watermelon

Vegetable Sources:

Amaranth leaves
Artichoke
Butternut squash
French Beans
Lima Beans
Okra
Peas
Spirulina
Swiss Chard

Nut/Grain Sources:

Almonds
Amaranth
Brazil Nuts
Buckwheat
Cashews
Oats
Peanuts
Pine Nuts/Pignolias
Pumpkin Seeds
Quinoa
Rye
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat/Protein Sources:

Beef
Cheddar Cheese
Caviar
Cod
Herring
Perch
Pollock
Salmon
Sardines
Tuna
Goat Milk
Soy Beans
Soy Milk
Lowfat Yogurt

Legume Sources:

Most legumes are a good source of Magnesium but these are the highest:
Adzuki Beans
Black Beans
Black Eye Peas