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Top 12 Best Magnesium Rich Foods

Macasoul  Macasoul   Top 12 Best Magnesium Rich Foods

Top 12 Best Magnesium Rich Foods

Magnesium rich foods should be used in nearly every meal we consume.  Our current society is plagued with magnesium deficiency affecting an estimated 80% of individuals in the United States today.  The average standard diet consists of 175 mg/day of magnesium down from an average 500 mg/day representative of diets in the 1900’s. (18)  Most people are just not consuming enough magnesium rich foods.


Dr. Norman Shealy, M.D., Ph.D. is an American neurosurgeon and a pioneer in pain medicine.  He says, “Every known illness is associated with a magnesium deficiency,” and that, “magnesium is the most critical mineral required for electrical stability of every cell in the body.  A magnesium deficiency may be responsible for more diseases than any other nutrient deficiency. (2)”

When the majority of people don’t meet the recommended daily allowance (RDA) for an essential nutrient, the health consequences are severe and extremely prevalent today. The top 12 best food magnesium rich foods outlined in this article will allow you to replenish your magnesium levels and support your overall vitality and well-being.

Essential Role of Magnesium to Health


Magnesium plays a key role in intra-cellular health. It manages the electrical gradient within cells so that the nervous system is not easily excited. More than 300 enzymes alone require magnesium to perform their biological roles in tissue and organs (1).


The body relies on optimal magnesium absorption for:

  • Memory function
  • Regulating mood and stress
  • Muscle relaxation and sleep
  • Blood sugar control
  • Healthy bone density
  • Cardiovascular support
  • Detoxification pathways in the liver
  • Normal gut motility


The RDA for magnesium ranges accordingly: (15)

Children up to 13 years of age: 80-240 mg/day

Females over 14 years of age: 310-360 mg/day

Pregnant and nursing women: 310-400 mg/day

Males over 14 years of age: 400-420 mg/day


Most natural health experts agree that these levels are considerably lower than they should be and yet close to 80% of our population is not even getting this level.  As a functional health practitioner, I will put many of my clients on 1-2 grams of magnesium each day…with no fear of an overdose and they respond amazingly well.  Many will tell me that the magnesium dramatically improved their sleep quality, mood, memory and overall performance.

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