foods-high-in-magnesium.php

Potatoes (Baked) 

Potassium in 100g	Per large potato (299g)	Per small potato (138g)
535mg (15% DV)	1600mg (46% DV)	738mg (21% DV)

1) Avocado: 1 whole: 1,067 milligrams (30 % (3)

2) Acorn Squash: 1 cup: 896 milligrams (26 %

3) Spinach: 1 cup cooked: 850 milligrams (24 %

4) Sweet Potato: 1 large: 855 milligrams (24 %

5) Wild-Caught Salmon: ½ filet: 772 milligrams (22 %

6) Dried Apricots: ½ cup: 756 milligrams (22 %

7) Pomegranate: 1 whole: 667 milligrams (19 %

8) Coconut Water: 1 cup: 600 milligrams (17%

9) White Beans: 1cup: 1007 mg (15 %

10) Banana: 1 large: 487 milligrams (14 %

Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body. A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess. 

High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate, and more. The current daily value (DV) for magnesium is 400mg. Below is a list of high magnesium foods, for more, see the extended lists of high magnesium foods by nutrient density, magnesium rich foods, vegetables high in magnesium, and fruits high in magnesium.