Photo: Teona Swift

What cereal has the most magnesium?

Breakfast cereals with the most magnesium include: Oat Bran Flakes, which contain 72 mg of magnesium per cup — about 17% of the recommended daily intake for men and 23% for women. Raisin Bran, which contains 63 mg of magnesium per 1.25 cups — about 15% of the recommended daily intake for men and 20% for women.

insider.com - 7 High-Magnesium Foods and Easy Ways to Add Them to Your Diet

Who Cannot Wegovy?

Who should not use Wegovy? You should not use Wegovy if: you or any of your family have ever had a type of thyroid cancer called medullary thyroid...

Last updated Apr 14, 2020

What is Elon Musk breakfast?

Tesla and Space X founder Elon Musk is another who typically skips his morning meal but, when he does eat one, it's surprisingly normal for the...

Last updated Apr 21, 2019

Promotion

Pumpkin seeds are one of the richest magnesium sources with almost 50% of the daily recommended value.

Other foods high in magnesium include fatty fish, nuts, and legumes.

Magnesium is a mineral that regulates blood sugar, blood pressure, and nerve function. Although magnesium is an essential nutrient, less than half of Americans don't consume enough in their diets. That's because the American-diet usually lacks magnesium-rich foods, like leafy greens, seeds, and beans, says Sheri Vettel, a registered dietitian nutritionist (RDN) with the Institute for Integrative Nutrition. Incorporating more magnesium-rich foods into your diet can prevent a deficiency. Here is what you need to know about how much magnesium you need and which foods contain the most.

How much magnesium do you need?

The daily magnesium requirement for most healthy adults is between 310 milligrams (mg) and 420 mg, but this varies based on your sex and age: Consuming magnesium through your diet is better than relying on supplements, says Kris Sollid, RD, senior director of Nutrition Communications at the International Food Information Council (IFIC). That's because magnesium-rich foods provide other nutrients many lack like dietary fiber and calcium. However, if you are not able to get enough magnesium from food, a supplement can help. Speak with your doctor for proper dosage.

Here's a breakdown of foods high in magnesium.

1. Pumpkin Seeds

One of the best sources of magnesium is pumpkin seeds. One cup contains 168 mg of magnesium, which is about 40% of the recommended daily intake for men and 52% for women. Pumpkin seeds also contain omega-3 fatty acids, which can improve cardiovascular health and lower inflammation.

Some ways to add pumpkin seeds to your diet include:

Roasting and eating as a snack

Sprinkling on salads or soup

Combining them with dried raisins or cranberries and chocolate chips to make your own trail mix

2. Spinach

Leafy greens like spinach, kale, and collard greens are also high in magnesium. One cup of spinach contains 163 mg of magnesium, which is about 38% of the recommended daily intake for men and 50% for women. Leafy greens also contain vitamins K, folate, and iron, which are important for bone health.

Some ways to incorporate spinach into your diet include:

Why is my stomach just fat?

Causes include poor diet, lack of exercise, and short or low-quality sleep. A healthy diet and active lifestyle can help people lose excess belly...

Last updated Sep 11, 2021

How do you get a skinny metabolism?

All body movement requires calories. The more active you are, the higher your metabolic rate. ... 1. Move Your Body Stand up regularly and walk...

Last updated Aug 4, 2018

Promotion

Blending it up in a smoothie with frozen fruit, milk, and/or juice

3. Nuts

Nuts are another great source of magnesium. They also contain fiber and healthy unsaturated fats, which can reduce the risk of heart disease.

The nuts with the most magnesium include:

Cashews, which contain 89 mg of magnesium per ¼ cup

Peanuts, which contain 90 mg of magnesium per ¼ cup

Walnuts, which contain 63 mg per ¼ cup

Hazelnuts, which contain 47 mg per ¼ cup

Some ways to add nuts to your diet include:

Sprinkling almonds on yogurt or peanuts on frozen yogurt for a treat

Bringing a small package of nuts with you to snack on when you leave the house

4. Legumes

Legumes are seeds and include foods like beans and lentils. These foods are not only a great source of magnesium, but also high in protein and fiber and low in fat. Legumes with the most magnesium include: Black beans, which contain 120 mg of magnesium per cup — about 28% of the recommended daily intake for men and 38% for women. Edamame, which contains 99 mg of magnesium per cup — about 25% of the recommended daily intake for men and 30% for women. Kidney beans, which contain 89 mg of magnesium per cup — about 21% of the recommended daily intake for men and 28% for women. Because they are also high in fiber, legumes can help you feel fuller longer, which can assist in weight loss.

Some ways to incorporate legumes into your diet include:

Puree beans to make dips and spreads

5. Fatty fish

Not only are fatty fish an easy way to add magnesium to your diet, but they are also high in omega-3 fatty acids. In fact, the American Heart Association recommends eating fatty fish at least twice a week to reduce your risk of heart disease and stroke.

Examples of fatty fish high in magnesium include:

Salmon, which contains 81 mg of magnesium per three ounces — about 19% of the recommended daily intake for men and 25% for women. Halibut, which contains 28 mg of magnesium per three ounces — about 7% of the recommended daily intake for men and 9% for women.

How can I lose 2kg in 7 days?

How to lose weight fast: 8 ways to drop 2 kg in one week How to lose weight fast: 8 ways to drop 2 kg in one week. ... 30 minutes cardio every day....

Last updated Jul 30, 2018

What is the water trick in the morning to lose weight?

Drink four to five 3/4-cup (160-ml) glasses of room-temperature water on an empty stomach upon waking and before brushing your teeth, and wait...

Last updated Oct 31, 2020

Promotion

Mackerel, which contains 27 mg of magnesium per three ounces — about 6% of the recommended daily intake for men and 8% for women.

Here are some ways to incorporate fatty fish into your diet:

Make fish tacos with halibut

Sub mackerel for chicken in a chicken salad sandwich

6. Cereal

Breakfast cereals are often fortified with magnesium. Fortification is when food companies add nutrients not naturally found in a product during processing. Breakfast cereals with the most magnesium include: Oat Bran Flakes, which contain 72 mg of magnesium per cup — about 17% of the recommended daily intake for men and 23% for women. Raisin Bran, which contains 63 mg of magnesium per 1.25 cups — about 15% of the recommended daily intake for men and 20% for women. Cheerios, which contain 32 mg of magnesium per cup — about 8% of the recommended daily intake for men and 10% for women. Be sure to look for cereals with no added sugar that are also high in fiber.

7. Bananas

Bananas are another great source of magnesium, containing 61 mg of magnesium per fruit, which is about 15% of the recommended daily value for men and 19% for women. Bananas also contain potassium and vitamin B6, which help boost the immune system.

Ways to incorporate bananas into your diet include:

Top peanut butter toast with sliced banana

Eat a sliced banana topped with a drizzle of honey and cinnamon

Insider's takeaway

Magnesium is an essential nutrient that helps regulate blood sugar levels, blood pressure, muscle, and nerve function. Foods high in magnesium include pumpkin seeds, beans, and dark, leafy greens, like spinach. While how much magnesium you need a day depends on your sex and age, the average adult needs between 310 milligrams (mg) and 420 mg.

insider.com - 7 High-Magnesium Foods and Easy Ways to Add Them to Your Diet

What is a good high protein breakfast to lose weight?

Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil....

Last updated Aug 3, 2018

How long will it take to lose 10 kg by walking?

7 Make 30 minutes of exercise nonnegotiable Fancy exercise or equipment aren't needed - it's enough to walk. Aim for at least 30 minutes daily but...

Last updated Nov 13, 2018

Learn More »

Promotion

Why do Japanese only shower at night?

They are affected by the climate. Summer in Japan is hot and very humid. Most citizens don't use their cars, but use public transport instead, and...

Last updated Aug 15, 2021

Promotion

What should I drink before bed to lose belly fat?

Here's a list of few bedtime hacks that may help you lose weight: Cinnamon Tea. Soaked Fenugreek Water. Chamomile Tea. Cucumber-Parsley Juice. Aloe...

Last updated Nov 10, 2022