Foods High in Magnesium

Over a dozen foods are high in magnesium, although few of them are eaten regularly as part of the normal diet. Vegetarians and vegans are more likely to eat foods high in magnesium than meat-eaters.

Foods high in magnesium include wheatgerm, almonds, cashew nuts, brewer's yeast, buckwheat flour, Brazil nuts, peanuts and pecan nuts. Nuts are generally a good source of minerals, so it is not surprising that they are high in the list of foods high in magnesium.

Calcium, phosphorous, zinc and vitamins B1, B6 and D all help the absorption of magnesium from foods. The large amount of calcium, which is not well absorbed, is detrimental to the absorption of magnesium. When you look for foods high in magnesium, look for those that contain calcium, but in t he right proportion. Calcium and magnesium are absorbed best when taken in a proportion of 3 parts of calcium to 2 parts of magnesium - 600 mg calcium to 400 mg magnesium, for example.

Magnesium is an important mineral, since it strengthens bones and teeth while it leads to improved muscles. Like all minerals, if taken as a supplement, it should be combined with other minerals in a multi-mineral supplement.

This is a list of foods that are high in magnesium, shown per 100 grams are:

  • Wheatgerm - 490 milligrams (mg)
  • Almonds - 270 mg
  • Cashew nuts - 267 mg
  • Brewer's yeast - 231 mg
  • Buckwheat flour - 229 mg
  • Brazil nuts - 225 mg
  • Peanuts - 175 mg
  • Pecan nuts - 142 mg
  • Cooked beans - 37 mg

Almonds, which are also a good source of calcium (234 milligrams per 100 grams) are an excellent source of nutrition, and especially for minerals. They also contain iron and zinc.

Foods high in magnesium are fairly plentiful, but care is needed to ensure that they are kept at low temperatures. Nuts and seeds, which are among foods high in magnesium, should be kept in the refrigerator to prevent them oxidizing. But wheatgerm is best among foods high in magnesium, and can be taken easily by sprinkling it on cereal at breakfast. It can also be added to dough mixtures. Calcium and magnesium go together.

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