Sources of Magnesium 

How to Raise Magnesium Levels Quickly

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· Good sources of Mg in food are whole grains, vegetables (broccoli, squash), nuts, and seeds. Eating these foods is how you can raise your magnesium levels quickly.

· Dairy products and meats also contribute magnesium to a diet, as well as chocolate and coffee, depending on the amount consumed. 

· “Hard” water contains high concentrations of magnesium and can be considered a dietary source. If you are looking to raise your magnesium levels quickly, this is a great source to use.

· Although our diets are marginally low in magnesium, we know very little about how magnesium affects bone health in humans.

Food Magnesium (mg)
Pumpkin seeds 303
Almonds, ½ cup 238
Soy nuts, ½ cups 196
Cashews, ½ cup 157
Tofu, firm ½ cup 128
Peanuts, ½ cup 125
Chili with beans, 1 cup 115
Molasses, 2 Tbsp 100
Wheat germ, toasted, 2 Tbsp 90
Unsweetened chocolate, 1oz. 88
Sunflower seeds, ¼ cup 82
Halibut, baked 3oz 78
Swiss chard, cooked, ½ cup 75
Spinach, ½ cup cooked 66
Black beans, ½ cup 60
Oatmeal, 1 cup cooked 56
Baked potato with skin, 1 55
Peanut butter, 2 Tbsp 51
Cereal, raisin bran, 1 oz 48
Low fat yogurt, 1 cup 28
Chicken breast, 3 oz 25
Green peas, cooked, ½ cup 23

How to Raise Magnesium Levels Quickly

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