Food Magnesium - a key to strong bones

If you want to estimate the amount of food magnesium you consume each day this chart may be of some use.

1 oz. of pumpkin seeds yields 152 mg.

1/2 cup of roasted peanuts is 131. mg.

1/2 cup raw, regular tofu gives 127 mg

1/2 cup raw peanuts 123 mg

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2 large stalks of broccoli, cooked 120 mg (most people do not eat that muchbroccoli at a meal.)

1/2 cup of 100% bran cereal is also rich source. It gives 128.7 mg of magnesium.

A 1/2 cup of Oat bran yields 96.4 mg.

1 cup of cooked brown rices gives 83.8 mg.

1 ox of almonds (about 22 almonds) yeilds 81.1 mg.

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1/2 cup of cooked chopped spinach gives 78.3 mg.

1/2 cup of cooked chopped Swiss chard gives 75.2 mg.

1/2 cup of canned tomato paste yields 67mg.

1/2 cup of coooked lima beans offers 62.9 mg.

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2 shredeed wheat biscuits give 54.3 mg.

1 oz of hazelnuts is 49 mg.

1/2 cup of cooked sliced Okra give 45.6 mg.

1/2 cup of cooked black eyed peas is 42.8 mg.

1 medium banana is 34.2 mg. If you are wondering how much magnesium should be in your diet each day, go to magnesium supplement