High Magnesium FoodsYou are taking medications that make your body need more magnesium than usual. Besidestaking a supplement, choose foods rich in magnesium. Suggested foods are listed here

GRAINS & CEREALS VEGETABLES

100% Bran Cereal (½ c) 135 mg Spinach (½ c boiled) 80 mgBrown Rice (1 c cooked) 85 mg Swiss Chard (½ c) 76 mgSoybean Flour (¼ c) 60 mg Avocado (1 med) 70 mgBran Flakes (¾ c) 60 mg Baked Potato with skin 55 mgOatmeal (1 c cooked) 56 mg Beet Greens (½ c) 49 mgWheat Germ (¼ c) 45 mg Broccoli, cooked (½ c) 47 mgInstant Oatmeal (¾ c cooked) 39 mg Okra, cooked (½ c) 46 mgWhole Wheat Bread (1 slice) 26 mg Baked Potato without skin 39 mg

BEANS & LEGUMES FRUITS

Black Beans (1 c cooked) 120 mg Figs, dried (½ c) 60 mgNavy Beans (1 c boiled) 105 mg Pineapple, canned (1 c) 36 mgRefried Beans (1 c cooked) 100 mg Banana (1 med) 35 mgPinto Beans (1 c boiled) 95 mg Raisins (⅔ c) 35 mgLima Beans (1 c) 85 mgKidney Beans (1 c) 80 mgLentils (1 c cooked) 70 mg

NUTS, SEEDS & PROTEIN FOODS

Tofu, raw firm (½ c) 125 mgSunflower Seeds (¼ c) 125 mgAlmonds (1 oz) 85 mgCashews (1 oz) 75 mgWalnuts (1 oz) 60 mgPeanut Butter (2 tbsp) 50 mgPeanuts (1 oz) 49 mgMeat, beef, poultry, fish (3 oz.) 24 mg

* Source: Bowes & Church’s Food Values of Portions Commonly Used, 17th edition, 1998.

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SDNUT0135 Rev. 7/99