Magnesium
Magnesium, a mineral, can be found in a number of foods during any season of the year. The U.S. RDA for magnesium, as set by the Food and Nutrition Board of the National Academy of Sciences, is 280 milligrams per day for women 19 to 50 years of age and 350 milligrams per day for men 19 to 50 years of age and older.
Magnesium is important for many reasons:
How To Prepare Foods To Retain Magnesium
Magnesium is lost in cooking some foods even under the best conditions. To retain magnesium:
Dietary Sources
Eating a variety of foods that contain magnesium is the best way to get an adequate amount.
Dietary sources of magnesium include wheat bran, whole grains, leafy green vegetables, meat, milk, nuts, beans, bananas, and apricots.
Healthy individuals who eat a balanced diet rarely need supplements. The list on the back of this page compares foods from each season of the year that are rich sources of magnesium. Most of these foods can be purchased from local producers.
Magnesium Contents of Local Foods by Seasonal Availability Daily Requirement: 280 mg women (age 19 to 50); 350 mg men (age 19 to 50) |
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Season/Item |
Quantity |
Amount of Magnesium |
| Summer | ||
| Kale Bok Choy, cabbage Beet Greens |
1 cup, cooked 1 cup, cooked 1 cup, cooked |
179 mg 158 mg 97 mg |
| Fall | ||
| Spinach Sunflower Seeds, dried Pinto Beans, dry |
1 cup, cooked ¼ cup 1 cup, cooked |
157 mg 128 mg 103 mg |
| Winter | ||
| Broccoli Navy Beans, dry Brown Rice |
1 cup, cooked 1 cup, cooked 1 cup, cooked |
106 mg 89 mg 72 mg |
| Spring | ||
| Almonds Trout Walnuts, English |
¾ cup, dry roasted 3 ounces, cooked ½ cup |
304 mg 259 mg 101 mg |