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.
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, seeds, beans, fish, whole grains, nuts, dark chocolate, yogurt, avocados, bananas and more. The current daily value (DV) for magnesium is 420mg.
|#1 Rice Bran||219% DV (922mg) in 1 cup|
|#2 Tofu||35% DV (146mg) in 1 cup|
|#3 Wheat Germ||22% DV (91mg) in 1 oz|
|#4 Alaskan King Crab||20% DV (84mg) in 1 leg|
|#5 Peanut Butter||14% DV (57mg) in 2 tbsp|
|#6 Molasses||12% DV (48mg) in 1 tbsp|
|#7 Whole Milk||6% DV (24mg) in 1 cup|
|#8 Whole Wheat Bread||6% DV (24mg) in 1 slice|
|#9 Espresso||6% DV (24mg) in 1 fluid ounce|
|#10 Seaweed (Dried Spirulina)||3% DV (14mg) in 1 tbsp|
|#11 Coffee||2% DV (7mg) in 1 cup|