Magnesium in vegetarian and vegan foods

Foods high in magnesium include green vegetables, nuts, seeds, beans, whole grains, avocados, yogurt, bananas, dried fruits, dark chocolate, and other foods. The daily intake of magnesium is 400 mg. Magnesium is quickly flushed out of the body by excessive amounts of oxidizing calcium (found in, say, milk) as the two compete to be absorbed by the body. There is very little of this trace element in the meat.

List of plant foods high in magnesium

1. Kelp Kelp contains more magnesium than any other vegetable or seaweed: 780 mg per serving. In addition, kelp is very rich in iodine, which is beneficial for prostate health. This seaweed has a wonderful cleansing effect and smells like the sea, so kelp can be used as a substitute for fish in vegan and vegetarian recipes. Kelp is rich in natural sea salts, which are the most abundant sources of magnesium known. 2. Oats Oats are rich in magnesium. It is also an excellent source of protein, fiber, and potassium. 3. Almonds and Cashews Almonds are one of the healthiest varieties of nuts; it is a source of proteins, vitamin B6, potassium and magnesium. A half cup of almonds contains approximately 136 mg, which is superior to kale and even spinach. Cashews also contain high amounts of magnesium – about the same as almonds – as well as B vitamins and iron. 4. Cocoa Cocoa contains more magnesium than most fruits and vegetables. The amount of magnesium in cocoa varies from brand to brand. In addition to magnesium, cocoa is rich in iron, zinc and contains a large amount of fiber. It has powerful anti-inflammatory properties. 5. Seeds Hemp, white chia (Spanish sage), pumpkin, sunflower are the best sources of magnesium in the nut and seed kingdom. One glass of pumpkin seeds provides the body with the amount it needs, and three tablespoons of hemp seed protein provides sixty percent of the daily value. White chia and sunflower seeds contain approximately ten percent of the daily value.

Magnesium content in foods

raw spinach Magnesium per 100g – 79mg (20% DV);

1 cup raw (30g) – 24mg (6% DV);

1 cup cooked (180g) – 157mg (39% DV)

Other vegetables rich in magnesium 

(% DV for each cup cooked): beet chard (38%), kale (19%), turnip (11%). Nuts and seeds of zucchini and pumpkin Magnesium per 100g – 534mg (134% DV);

1/2 cup (59g) – 325mg (81% DV);

1 oz (28g) – 150mg (37% DV)

Other Nuts and Seeds Rich in Magnesium: 

(% DV per half cup cooked): Sesame seeds (63%), Brazil nuts (63%), almonds (48%), cashews (44% DV), pine nuts (43%), peanuts (31% ), pecans (17%), walnuts (16%). Beans and lentils (soybeans) Magnesium per 100g – 86mg (22% DV);

1 cup cooked (172g) – 148mg (37% DV)     Other legumes rich in magnesium (% DV for each cup cooked): 

white beans (28%), French beans (25%), green beans (23%), common beans (21%), chickpeas (garbanzo) (20%), lentils (18%).

whole grains (brown rice): Magnesium per 100g – 44mg (11% DV);

1 cup cooked (195g) – 86mg (21% DV)     Other whole grainsrich in magnesium (% DV for each cup cooked): 

quinoa (30%), millet (19%), bulgur (15%), buckwheat (13%), wild rice (13%), whole wheat pasta (11%), barley (9%), oats (7% ).

Avocado Magnesium per 100g – 29mg (7% DV);

1 avocado (201g) – 58mg (15% DV);

1/2 cup puree (115g) – 33mg (9% DV) Generally, a medium avocado contains 332 calories, half a cup of pureed avocado contains 184 calories. Plain low fat yogurt Magnesium per 100g – 19mg (5% DV);

1 cup (245g) – 47mg (12% DV)     bananas Magnesium per 100g – 27mg (7% DV);

1 medium (118g) – 32mg (8% DV);

1 cup (150g) – 41mg (10% DV)

dry figs Magnesium per 100g – 68mg (17% DV);

1/2 cup (75) – 51mg (13% DV);

1 fig (8g) – 5mg (1% DV) Other dried fruitsrich in magnesium: 

(% DV per 1/2 cup): prunes (11%), apricots (10%), dates (8%), raisins (7%). Dark chocolate Magnesium per 100g – 327mg (82% DV);

1 piece (29g) – 95mg (24% DV);

1 cup grated chocolate (132g) – 432mg (108% DV)

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