News — Health Benefits of Magnesium

Evidence-Based Health Benefits of Magnesium Discovered by GHA

Highlights:

The best sources of magnesium are nuts and seeds, dark green vegetables, whole grains and legumes. Magnesium is also added to some breakfast cereals and other fortified foods.

• Sunflower seeds, dry-roasted, ¼ cup: 128 milligrams
• Almonds, dry-roasted, ¼ cup: 105 milligrams
• Sesame seeds, roasted whole, 1 oz: 101 milligrams
• Spinach, boiled, 1 cup: 78 milligrams
• Cashews, dry-roasted, 1 oz: 74 milligrams
• Shredded wheat cereal, two large biscuits: 61 milligrams
• Soymilk, plain, 1 cup: 61 milligrams
• Black beans, cooked, ½ cup: 60 milligrams
• Oatmeal, cooked, 1 cup: 58 milligrams
• Broccoli, cooked, 1 cup: 51 milligrams
• Edamame, shelled, cooked, ½ cup: 50 milligrams
• Peanut butter, smooth, 2 tablespoons: 49 milligrams
• Shrimp, raw, 4 oz: 48 milligrams
• Black-eyed peas, cooked, ½ cup: 46 milligrams
• Brown rice, cooked, ½ cup: 42 milligrams
• Kidney beans, canned, ½ cup: 35 milligrams
• Milk, whole, 1 cup: 33 milligrams
• Banana, one medium: 33 milligrams
• Bread, whole-wheat, one slice: 23 milligrams.

• Magnesium is an essential mineral that influences hundreds of vital physiological processes related to heart, nervous system, and muscle function
• Despite its importance, roughly two thirds of Americans do not consume the recommended amount of daily magnesium
• Chelated magnesium supplements are an effective way to meet your daily magnesium needs by maximizing absorbability and usability