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Magnesium

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Sources

Foods having high amounts of magnesium include:

  • Legumes
  • Nuts
  • Seeds
  • Whole grains
  • Green leafy vegetables

Recommended Allowances

Age

Amount (mg)

Infants

Newborn - 6 Months

40

6 Months - 1 Year

60

Children

1 – 3

80

4– 6

120

7 – 10

170

Males

11 – 14

270

15 - 18

400

19 – 51+

350

Females

11 – 14

280

15 – 18

300

19 – 51+

280

Pregnant Females

 

320

Lactating Females

1st 6 months

355

2nd 6 months

340

 

Recommended Foods

Foods high in magnesium are:       

Food

Milligrams
per Serving

Tofu (1/2 cup)    
Chili Beans  (1 cup)  
Lentil Beans (1 cup cooked   
Lima Beans (1 cup cooked)   
Halibut (3 oz.)    
Chocolate Chips (1/4 cup)   
Peanut Butter (2 Tbsp.)   
Baked Potato with Skin   
Oatmeal (1 cup)   
Raisin Bran (1 cup)
Cheerios (1 cup)   
Nuts (1 oz.)   
Spinach (1 cup cooked)   
Collard Greens (1 cup cooked)   

120
115
75
75
75
60
50
50
50
50
40
40
40
40

(Source:  Bowes & Church)

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