Foods high in Magnesium

Magnesium rich foods aids the body in absorbing calcium and plays an important role in formation and strengthening of teeth and bones.

Consuming foods high in magnesium is very important for building high quality bone mass that is not susceptible to fractures.

Like all other minerals, your body cannot manufacture magnesium and it must therefore be plentiful in our diet in order for us to obtain its many health benefits.

The average woman needs about 310mg and the average man needs 400mg every day.

You will notice many green leafy vegetables in the list below.

The reason for this is that the center of the chlorophyll molecule (green color in plants) contains magnesium.

Foods that provide you with the best sources of magnesium


Percentage of your daily requirement

Quality rating




Swiss chard



Beet greens



Pumpkin seeds


Very good

Summer squash


Very good

Turnip greens


Very good




Will cooking the foods list above destroy the important health benefits of magnesium?

In foods where magnesium is found in a water-soluble form, steaming or boiling these foods can result in a substantial loss of nutrition.

An example is that about one third of the magnesium in spinach is lost after steaming or boiling.

The health benefits of juicing includes the fact that it allows you to discover the healing power of natural foods in their raw - most potent condition.

The magnesium content of refined foods is very low because the magnesium-rich germ and bran are removed during processing.

Why should you juice magnesium rich foods?

Like you can see there is enough great foods high in magnesium available for your juicing recipes.

Although magnesium is present in many foods, it usually only occurs in small amounts so that your daily magnesium needs cannot be met from one single food source.

Consuming a variety of items from the magnesium rich foods listed above for your juicing diet will help to ensure an adequate intake.

What are some symptoms of magnesium deficiency?

Magnesium is important for a very wide variety of functions in the body with the result that the symptoms of magnesium deficiency can also vary widely.

Many symptoms involve changes in nerve and muscle function.

In the heart muscle, magnesium deficiency can result in arrhythmia and irregular contractions.

Some of the main symptoms of magnesium deficiency can include the following:

  • Aching muscles – especially back and neck
  • Muscle cramps in legs or feet
  • Restless legs
  • Muscle spasms and tremors
  • Migraine headaches
  • Imbalanced blood sugar levels
  • Elevated blood pressure

Some experts estimate that up to 80 percent of people with type 2 diabetes has a magnesium deficiency.

This happens when high glucose levels make the body flush magnesium from its system.

People with diabetes can therefor enjoy the health benefits of juicing by including foods high in magnesium in their juicing diet.

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