Magnesium – Berkeley Wellness Letter Feb, 2004

Magnesium does hundreds of important jobs in the body—involving energy production, the functioning of the heart, nerves, and muscles, bone health, and the clotting of blood. Research suggests that it helps keep the heart healthy and reduces the risk of strokes, diabetes, and osteoporosis (see Wellness Letter, January 2002).

Magnesium-rich foods are a big part of the DASH anti-hypertension diet. Few Americans are deficient in magnesium, but many consume less than the recommended levels (310 to 420 milligrams a day). The elderly, in particular, may have low magnesium levels, because they tend to consume less of it and because, with age, the body absorbs and retains less of it. Whole grains, nuts, beans, seeds, and leafy greens are good sources.

MILLIGRAMS
Halibut or mackerel, 4 oz 120
Sunflower seeds, dried, 1 oz 100
Spinach/chard, cooked, 1/2 cup 80
Almonds, 1 oz 80
Cashews, 1 oz 75
Wheat germ, 1 oz 70
Brazil nuts, 1 oz 65
Beans, cooked, 1/2 cup 65
Oatmeal, cooked, 1 cup 55
Tofu, 3 oz 50
Peanuts, 1 oz 50
Avocado, 4 oz 50
Rice, brown, 1/2 cup 40
Dark chocolate, 1 oz 30
Milk, 1 cup 27