Some online sources like Doctor Oz and the National Institutes of Health Office of Dietary Supplements offer lists of foods that are rich in the mineral magnesium. Some of these foods include kidney beans, bananas, almonds, black beans, spinach, edamame, milk and peanuts. An ounce of roasted almonds contains approximately 80 milligrams of magnesium while a medium banana has 32 milligrams.
Magnesium is important for healthy bones, for the proper functioning of muscles and nerves, for a healthy immune system and to maintain the normal rhythm of the heart, specifies the National Institutes of Health Office of Dietary Supplements.
The recommended daily allowance, or RDA, for this mineral differs according to age and sex. For adult males between the ages of 19 and 30, the RDA is 400 milligrams. For women in this age group, the RDA is 310 milligrams. If they are pregnant, the RDA should be 350 milligrams.