{"id":6144,"date":"2018-07-23T14:52:23","date_gmt":"2018-07-23T18:52:23","guid":{"rendered":"https:\/\/www.willclower.com\/blog\/?p=6144"},"modified":"2019-06-03T22:32:52","modified_gmt":"2019-06-04T02:32:52","slug":"foods-high-in-magnesium","status":"publish","type":"post","link":"https:\/\/www.mymedwellness.com\/blog\/?p=6144","title":{"rendered":"Foods High in Magnesium"},"content":{"rendered":"<p><img data-opt-id=534226794  fetchpriority=\"high\" data-recalc-dims=\"1\" decoding=\"async\" class=\"size-medium wp-image-7376 alignright\" src=\"https:\/\/mlcmmqmgggev.i.optimole.com\/w:300\/h:200\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.willclower.com\/blog\/wp-content\/uploads\/2018\/07\/Magnesium-300x200.jpg?resize=300%2C200&#038;ssl=1\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/mlcmmqmgggev.i.optimole.com\/w:300\/h:4000\/q:mauto\/f:best\/https:\/\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/Magnesium.jpg 300w, https:\/\/mlcmmqmgggev.i.optimole.com\/w:724\/h:483\/q:mauto\/f:best\/https:\/\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/Magnesium.jpg 724w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><span style=\"font-size: 10pt;\">(source: Medical News Today)<\/span> Magnesium is an important mineral that your body needs in order to function. It produces energy and regulates blood sugar and chemical reactions in the body.<\/p>\n<article>\n<div class=\"col-xs-12 col-sm-12 col-md-8 col-lg-8 main_content\">\n<div class=\"article_body\">\n<p>Magnesium\u00a0helps maintain the proper levels of other minerals such as\u00a0calcium,\u00a0potassium, and zinc. Your heart, muscles, and kidneys all need magnesium to work properly. The mineral also helps build teeth and bones.<\/p>\n<p>Some health conditions can lead to magnesium deficiencies, including:<\/p>\n<ul>\n<li>gastrointestinal diseases like\u00a0irritable bowel syndrome,\u00a0Crohn&#8217;s disease, and\u00a0celiac disease<\/li>\n<li>diabetes<\/li>\n<li>kidney disease<\/li>\n<li>stomach viruses that cause vomiting and\u00a0diarrhea<\/li>\n<\/ul>\n<p>Drinking too much alcohol or caffeine on a regular basis can affect your magnesium levels as well.<\/p>\n<p>The\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\">National Institutes of Health<\/a>\u00a0recommend s the following daily intake of magnesium:<\/p>\n<ul>\n<li>Children 1-3 years: 80 mg<\/li>\n<li>Children 4-8 years: 130 mg<\/li>\n<li>Children 9-13 years: 240 mg<\/li>\n<li>Teens 14-18 years: boys 410 mg and girls 360 mg<\/li>\n<li>Adults 19-30 years: men 400 mg and women 310 mg<\/li>\n<li>Adults 31+ years: men 420 mg and women 320 mg<\/li>\n<\/ul>\n<p>Magnesium is found naturally in many different foods. Although magnesium deficiency is rare, many Americans don&#8217;t get as much of the mineral as they should in their diets. Still, the average adult may only get 66 percent of their daily-recommended magnesium in their normal diet. This could be a result of the amount of processed foods we eat.<\/p>\n<p>The following 10 foods are some of the best natural sources of magnesium. Try incorporating more of these foods into your diet to get a magnesium boost.<\/p>\n<h2>1. Whole Wheat<\/h2>\n<p data-spx-slot=\"1\">Most whole grains are a good source of magnesium, but whole wheat flour wins with 160 mg per cup. Use whole wheat instead of white flour for baking, and buy whole wheat bread at the store.<\/p>\n<h2>2. Spinach<\/h2>\n<p>Dark, leafy greens are rich with nutrients, and spinach is no exception.<\/p>\n<p>One cup of boiled spinach has 157 mg of magnesium.<\/p>\n<\/div>\n<div class=\"article_body\">\n<h2>3. Quinoa<\/h2>\n<p data-spx-slot=\"1\"><a class=\"keywords\" title=\"Health benefits of quinoa\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/274745.php\">Quinoa<\/a>\u00a0is prepared and eaten in a way that&#8217;s similar to rice. It&#8217;s known for its many health benefits, including a high protein and mineral content.<\/p>\n<p>One cup of cooked quinoa has 118 mg of magnesium.<\/p>\n<\/div>\n<div class=\"article_body\">\n<h2>4. Almonds<\/h2>\n<p data-spx-slot=\"1\">Not only are almonds a healthy snack, but they&#8217;re also packed with magnesium. One ounce of almonds has 80 mg, or about 20 percent of your recommended daily intake.<\/p>\n<p>Toasted almonds can be added to a variety of dishes for extra texture and flavor.<\/p>\n<h2>5. Cashews<\/h2>\n<p>Another healthy snacking nut, cashews are also a good source of magnesium.<\/p>\n<p>One ounce has 74 mg of the mineral.<\/p>\n<p data-spx-slot=\"1\">Eat cashews by themselves or add them to a side salad for dinner.<\/p>\n<h2>6. Black Beans<\/h2>\n<p>All beans have health benefits, but when it comes to magnesium, black beans come out on top. They boast 60 mg per cup.<\/p>\n<p>Warm up this winter with spicy black bean chili, or try making easy black bean dip for your next gathering.<\/p>\n<h2>7. Edamame<\/h2>\n<p data-spx-slot=\"1\">Edamame\u00a0are soy beans still in the pods.<\/p>\n<p>They&#8217;re usually steamed or boiled and can be eaten plain or added to a dish.<\/p>\n<p>Half a cup of shelled, cooked edamame beans have 50 mg of magnesium.<\/p>\n<h2>8. Peanuts<\/h2>\n<p data-spx-slot=\"1\">Like PB&amp;J?<\/p>\n<p data-spx-slot=\"1\">Two tablespoons of peanut butter contain 49 mg of magnesium.<\/p>\n<\/div>\n<\/div>\n<div class=\"col-xs-12 col-sm-12 col-md-8 col-lg-8 main_content\">\n<div class=\"article_body\">\n<h2>9. Tofu<\/h2>\n<p>Tofu is an excellent meat substitute, whether you&#8217;re a vegetarian or just looking to switch things up a bit.<\/p>\n<p data-spx-slot=\"1\">Half a cup of tofu has 37 mg of magnesium.<\/p>\n<h2>10. Sesame Seeds<\/h2>\n<p>Sesame seeds are often used in Asian-style cooking.<\/p>\n<p>They&#8217;re also a way to add extra nutrients to your meal.<\/p>\n<p data-spx-slot=\"1\">One tablespoon of sesame seeds has 32 mg of magnesium.<\/p>\n<\/div>\n<div id=\"suggest_reading_outer_container\" class=\"place full\">\n<div>\n<div class=\"suggested_reading_container \">\n<div class=\"suggested_reading_inner column1\">\n<div class=\"suggested_item\"><span style=\"font-size: 10pt;\">(source: Medical News Today)<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>(source: Medical News Today) Magnesium is an important mineral that your body needs in order to function. It produces energy and regulates blood sugar and chemical reactions in the body. &hellip; <\/p>\n","protected":false},"author":3,"featured_media":7376,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[494],"tags":[],"class_list":["post-6144","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/Magnesium.jpg?fit=724%2C483&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7Qv5g-1B6","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":6139,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=6139","url_meta":{"origin":6144,"position":0},"title":"Tired Of Being Tired? 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Caffeine Everyone\u2026","rel":"","context":"In &quot;Articles&quot;","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/caffeine-mol-drawn-into-coffee-cup.jpg?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/caffeine-mol-drawn-into-coffee-cup.jpg?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/caffeine-mol-drawn-into-coffee-cup.jpg?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/caffeine-mol-drawn-into-coffee-cup.jpg?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/caffeine-mol-drawn-into-coffee-cup.jpg?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":2710,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=2710","url_meta":{"origin":6144,"position":1},"title":"Beans! Beautiful Beans!","author":"Will Clower","date":"September 12, 2008","format":false,"excerpt":"We have always eaten beans. They\u2019re one of the oldest cultivated foods. And the reason the bean has been around so long may have something to do with it being the very healthiest of foods. In other words, those who ate beans were less likely to get sick, and more\u2026","rel":"","context":"In \"beans\"","block_context":{"text":"beans","link":"https:\/\/www.mymedwellness.com\/blog\/?tag=beans"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":2529,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=2529","url_meta":{"origin":6144,"position":2},"title":"Organic, yes. 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You might think that the healthiest sugar is the one with zero calories, such as the array of artificial sweeteners. But there is a great deal of\u2026","rel":"","context":"In &quot;Articles&quot;","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"light and dark brown sugar","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/09\/light-and-dark-brown-sugar.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/09\/light-and-dark-brown-sugar.jpg?fit=1200%2C800&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/09\/light-and-dark-brown-sugar.jpg?fit=1200%2C800&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/09\/light-and-dark-brown-sugar.jpg?fit=1200%2C800&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/09\/light-and-dark-brown-sugar.jpg?fit=1200%2C800&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":15558,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=15558","url_meta":{"origin":6144,"position":4},"title":"Electrolytes in Action","author":"Will Clower","date":"August 20, 2025","format":false,"excerpt":"With August\u2019s soaring temperatures, our bodies lose more than just water when we sweat\u2014we lose vital electrolytes like sodium, potassium, and magnesium. These minerals are crucial for muscle function, nerve signaling, and overall energy. Listen to Your Body: Pay attention to signals such as muscle cramps or fatigue\u2014these indicate the\u2026","rel":"","context":"In &quot;Articles&quot;","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"Thermometer Sun high Degres. Hot summer day. 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