Foods high in Magnesium, Mg

Magnesium acts as a helper molecule for more than 300 enzyme systems in the body, supporting everything from energy production to muscle and nerve signaling to the electrical rhythm that keeps the heart beating regularly. National survey data suggests a large share of adults fall short of recommended magnesium intake, and certain groups are described as being at further elevated risk of low intake or deficiency, including people with gastrointestinal conditions such as Crohn's disease or celiac disease, people with kidney disorders or diabetes, people with chronic heavy alcohol use, and older adults with already-low dietary intake. The list below is ranked by measured magnesium per the amount analyzed, so a few dehydrated items, such as dried seaweed and dried herbs, appear near the top even though they are eaten in much smaller quantities than a typical serving of food. Nuts such as almonds, cashews, and Brazil nuts, along with seeds, whole grains, legumes, and leafy greens, are generally the more realistic everyday sources to look for when building a magnesium-rich eating pattern, even if they don't occupy the very top spots on a per-unit ranking. Because magnesium is so widely distributed across plant and animal foods, a varied diet built around these food groups is typically the most practical way to meet daily needs.

Adults need about 80.0000 MG/day (age 1-3 years) — NIH ODS Magnesium — Health Professional Fact Sheet (corroborated).