Which foods are good sources of magnesium?

Updated: Oct 30, 2020
  • Author: Tibor Fulop, MD, PhD, FACP, FASN; Chief Editor: Vecihi Batuman, MD, FASN  more...
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Dietary surveys have found that almost half of people in the United States consistently consume less than recommended amounts of magnesium. Men aged 71 years and older and adolescent males and females are most likely to have low intakes. [118]  

Green vegetables such as spinach are good sources of magnesium, which is contained in the chlorophyll molecule. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium. [111] The National Institute of Helath has produced a magnesium fact sheet that lists recommended dietary allowances for magnesium, which vary by age and sex, and selected food sources of magnesium.

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