Health Benefits and Sources Of Magnesium

Estimated Amounts Needed

• Adults need 310 to 420 mg/ day.


• Children need 130 to 240 mg/day.

Benefits/Deficiency Symptoms

• Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.


• Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.


• Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Fruit Sources

• Avocado


• Banana


• Blackberries


• Blackcurrants


• Breadfruit


• Cherimoya


• Dates


• Guava


• Pomegranate


• Watermelon

Vegetable Sources

• Amaranth leaves


• Butternut squash


• French Beans


• Lima Beans


• Okra


• Peas

Nut/Seed/Grain Sources 

• Almonds


• Amaranth


• Buckwheat


• Cashews


• Oats


• Peanuts


• Rye


• Wheat - Durum


• Wheat - Hard Red


• Wheat - Hard White