Top 10 Magnesium Rich Foods

Green leafy vegetables aren’t the only foods rich in magnesium and chlorophyll. Here are the top 10 foods high in magnesium that you will want to add into your diet.

(Men RDA 400 milligrams and Women RDA 310 milligrams a day)

1. Spinach — 1 cup: 157 milligrams (40% DV)
2. Chard — 1 cup: 154 milligrams (38% DV)
3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
5. Almonds — 1 ounce: 80 milligrams (20% DV)
6. Black Beans — ½ cup: 60 milligrams (15% DV)
7. Avocado — 1 medium: 58 milligrams  (15% DV)
8. Figs — ½ cup: 50 milligrams (13% DV)
9. Dark Chocolate — 1 square: 95 milligrams (24% DV)
10. Banana — 1 medium: 32 milligrams (8% DV)

Other foods that are also high in magnesium include: salmon, coriander, cashews, goat cheese and artichokes.

B VITAMINS 

Try consuming high-quality cuts of meat including free-range and grass fed poultry and beef, fish, beans, nuts, and seeds in order to make sure you acquire enough B vitamins. Consuming foods that contain niacin should not result in levels high enough to cause any harmful niacin side effects.

15 Vitamin B1/ Thiamine Food Sources:

Based on the adult RDA of 1.2 mg/daily (3)

1. Nutritional Yeast
2 Tbsp: 9.6 mg (640%)

2. Seaweed
1 cup seaweed: 2.66 mg (216%)

3. Sunflower Seeds
1 cup: 2.0 mg (164%)

4. Macadamia Nuts
1 cup: 1.6 mg (132%)

5. Black Beans
1/3 cup dried, or about 1 cup cooked: .58 mg (48%)

6. Lentils
1/3 cup dried, or about 1 cup cooked: .53 mg (44%)

7. Organic Edameme/Soybeans
1/3 cup dried, or about 1 cup cooked: .53 mg (44%)

8. Navy Beans
1/3 cup dried, or about 1 cup cooked: .53 mg (44%)

9. White Beans
1/3 cup dried, or about 1 cup cooked: .53 mg (44%)

10. Green Split Peas
1/3 cup dried, or about 1 cup cooked: .48 mg (40%)

11. Pinto beans
1/3 cup dried, or about 1 cup cooked: .46 mg (39%)

12. Mung Beans
1/3 cup dried, or about 1 cup cooked: .42 mg (36%)

13. Beef Liver
1 3 oz. piece cooked: .32 mg (26%)

14. Asparagus
1 cup cooked: .30 mg (25%)

15. Brussel Sprouts
1 cup cooked: .16 (13%)