Magnesium is a trace mineral that is found in many plant and animal products, including nuts and seeds, leafy green vegetables, beans, salmon, milk and chicken breasts. Pumpkin seeds are notably high in magnesium, containing 190 mg per 1/4-cup serving, and cashews contain 116 mg of magnesium per 1/4 cup. When it comes to leafy greens, spinach contains 156 mg per cup, and Swiss chard contains 150 mg per cup.Continue Reading
Animal products are not typically as high in magnesium as the magnesium-rich plant foods, but several are considered "good" sources. Salmon, for example, contains 26 mg of magnesium per 3-ounce serving, and milk contains 24 to 27 mg per cup. Chicken breast meat contains 22 mg of magnesium per 3-ounce serving.
The Recommended Dietary Allowance for magnesium is 400 mg per day for males ages 19 to 30, and 310 mg of females ages 19 to 30. For males ages 31 and older, the RDA is 420 mg, and for females ages 31 and older, the RDA is 320 mg. Children's magnesium needs are lower than those of adults, except during the teen years, when rapid growth causes the RDA to rise to 410 mg for males and 360 mg for females.
Magnesium is involved in a number of metabolic pathways in the body. It helps build strong bone and muscle, and it also helps regulate blood pressure. Recent studies have found that increasing magnesium intake reduces the risk of high blood pressure and heart attack. Magnesium also plays a role in muscle contraction, and a deficiency of this mineral can lead to cramps and muscle aches.Learn more about Nutritional Content
Food sources of vitamin B12 include meat, salmon, cod, milk, cheese, eggs and fortified breakfast cereals, according to the National Health Service of the United Kingdom. Vitamin B12 is essential in creating red blood cells and keeping the nervous system healthy.Full Answer >
According to WebMD, some of the foods containing the highest amounts of potassium include winter squash, sweet and regular potatoes with the skin, white beans, yogurt, halibut, oranges, broccoli, cantaloupe, bananas, lentils, milk, salmon, pistachios, raisins, chicken and tuna. Herbs with the highest amounts of potassium include chervil, coriander, parsley, basil, dill weed, tarragon, turmeric, paprika, red and cayenne pepper, spearmint and chili powder, according to Diet & Fitness Today.Full Answer >
Foods rich in antioxidants include fruits such as prunes, grapes and berries, legumes such as pinto beans and kidney beans, and green leafy vegetables such as spinach and broccoli. Other foods that contain high amounts of antioxidants include whole grain carbohydrates, fish, orange vegetables, nuts and tea. Phytochemicals, vitamins, minerals and trace elements and polyunsaturated fatty acids are examples of common antioxidants found in foods.Full Answer >
Foods that are high in magnesium include toasted wheat germ; sunflower seeds; legumes; whole grains; green, leafy vegetables; seafood; nuts; meats; tofu; almonds; quinoa; pumpkin seeds and dairy products. Fortunately, magnesium is abundant in many foods that are easy to find and are routinely eaten.Full Answer >