What You Need to Know About Magnesium
Foods to eat
It is possible to reach the RDA for magnesium by eating foods that contain high levels of magnesium, such as green vegetables, fruit, whole grains, cereals, and legumes.
Some foods high in magnesium, listed from highest to lowest magnesium content, include:
- nuts, especially almonds, cashews, peanuts
- spinach
- black beans
- edamame
- peanut butter
- whole wheat bread
- avocado
- potato
- rice
- yogurt
- fortified cereals and other foods
Other foods containing magnesium include:
- oatmeal
- kidney beans
- banana and apples
- fish, such as salmon and halibut
- milk
- raisins
- chicken breast
- beef
- broccoli and carrot
When magnesium levels are low, the body absorbs extra magnesium from the small intestine, while reducing the amount that is excreted by the kidneys.
