Magnesium Content of Some Foods

[Guest guest]

THis is from another list a couple of years ago where I also suggested the

value of increasing Magnesium in the diet. Most folks need a 2:1 ratio of

Ca/Mg. However, those with a significant imbalance and those whose bodies

do

not use Mg properly may well need a 1:1 ratio. Your bones will thank you,

too.

So, that's pain, brain, heart, enzymes and bones.

Don't forget that Mg (and the B vitamins) are water soluble and ends up in

the cooking water.

Noticably absent from the following is PARSLEY, which is high in Mg.

Food - calcium/magnesium/potassium in mg/110 g (cal/mag ratio- )

1% Cottage Cheese- 61/5/86 (cal/mag ratio- 1 : 0.08)

Millet - 8/114/195 (cal/mag ratio- 1 : 14.2)

Pumpkin seeds - 43/535/807 (cal/mag ratio- 1 : 12.4)

Wheat, red spring - 25/124/340 (cal/mag ratio- 1 : 5)

Bananas - 6/29/396 (cal/mag ratio- 1 : 4.8 )

Rice, brown - 33/143/268 (cal/mag ratio- 1 : 4.3)

Wheat, Durum - 34/144/431 (cal/mag ratio- 1 : 4.2)

Salmon - 6/24/391(cal/mag ratio- 1 : 4)

Black-eyed Peas - 85/333/1375 (cal/mag ratio- 1 : 3.9)

Avocados - 11/39/599 (cal/mag ratio- 1 : 3.5)

Oats - 54/177/429 (cal/mag ratio- 1 : 3.3)

Sunflower seeds - 116/354/689 (cal/mag ratio- 1 : 3)

Brazil nuts - 76/225/600 (cal/mag ratio- 1 : 3)

Coconuts - 14/32/356 (cal/mag ratio- 1 : 2.3)

Nutritional Yeast 66/130/2000 (cal/mag ratio- 1 : 2)

Flaxseeds - 199/362/681 (cal/mag ratio- 1 : 1.8)

Walnuts - 98/158/441 (cal/mag ratio- 1 : 1.6)

Spirulina, dried - 120/195/1363 (cal/mag ratio- 1 : 1.6)

Buckwheat -18/231/460 (cal/mag ratio- 1 : 1.3)

Potatoes, baked w.skin - 34/43/573 (cal/mag ratio- 1 : 1.3)

Chlorella, dried - 341/373/885 (cal/mag ratio- 1 : 1.1)

Hazelnuts - 149/160/658 (cal/mag ratio- 1 : 1.1)

Fruit

Apples - 7/5/115 (cal/mag ratio- 1 : 0.7)

Apricots - 14/8/296 (cal/mag ratio- 1 : 0.6)

Avocados - 11/39/599 (cal/mag ratio- 1 : 3.5)

Bananas - 6/29/396 (cal/mag ratio- 1 : 4.8 )

Legumes

Lima beans - 81/224/1724 (cal/mag ratio- 1 : 2.8)

Peas, split - 55/115/981 (cal/mag ratio- 1 : 2.1)

Lentils - 51/107/905 (cal/mag ratio- 1 : 2.1)

Pinto Beans 121/159/1328 (cal/mag ratio- 1 : 1.3)

Broadbeans - 103/192/1062 (cal/mag ratio- 1 : 1.9)

Navy beans - 155/173/1140 (cal/mag ratio- 1 : 1.1)

Garbanzo 105/115/875 (cal/mag ratio- 1 : 1.1)

Black-eyed Peas - 85/333/1375 (cal/mag ratio- 1 : 3.9)

Seaweed

Chlorella, dried - 341/373/885 (cal/mag ratio- 1 : 1.1)

Spirulina, dried - 120/195/1363 (cal/mag ratio- 1 : 1.6)

Spirulina, raw - 12/19/127 (cal/mag ratio- 1 : 1.6)

Kelp, raw - 168/121/89 (cal/mag ratio- 1 : 1.4)

Nuts

coconuts - 14/32/356 (cal/mag ratio- 1 : 2.3)

Hazelnuts - 149/160/658 (cal/mag ratio- 1 : 1.1)

Pecans - 70/121/410 (cal/mag ratio- 1 : 1.7)

Almonds - 248/275/728 (cal/mag ratio- 1 : 0.9)

Walnuts - 98/158/441 (cal/mag ratio- 1 : 1.6)

Brazil nuts - 76/225/600 (cal/mag ratio- 1 : 3)

Seeds

Pumpkin - 43/535/807 (cal/mag ratio- 1 : 12.4)

Sunflower - 116/354/689 (cal/mag ratio- 1 : 3)

Flaxseeds - 199/362/681 (cal/mag ratio- 1 : 1.8)

Sesame - 975/351/468 (cal/mag ratio- 2.8 : 1)

Grains

Buckwheat -18/231/460 (cal/mag ratio- 1 : 1.3)

Millet - 8/114/195 (cal/mag ratio- 1 : 14.2)

Wheat, red spring - 25/124/340 (cal/mag ratio- 1 : 5)

Rice, brown - 33/143/268 (cal/mag ratio- 1 : 4.3)

Wheat, Durum - 34/144/431 (cal/mag ratio- 1 : 4.2)

Oats - 54/177/429 (cal/mag ratio- 1 : 3.3)

Vegetables

Alfalfa - 32/27/79 (cal/mag ratio- 1 : 0.8)

Arugula - 160/47/369 (cal/mag ratio- 1 : 0.3)

Broccoli 48/25/325 (cal/mag ratio- 1 : 0.5)

Endive - 52/15/314 (cal/mag ratio- 1 : 0.3)

Kale - 135/44/447 (cal/mag ratio- 1 : 0.3)

Lettuce - 32/13/257 (cal/mag ratio- 1 : 0.4)

Potatoes, baked flesh - 5/25/391(cal/mag ratio- 1 : 5)

Potatoes, baked w.skin - 34/43/573 (cal/mag ratio- 1 : 1.3)

Swiss chard - 51/81/379 (cal/mag ratio- 1 : 1.6)

Spinach - 99/79/558 (cal/mag ratio- 1 : 0.8)

Nutritional Yeast (cal/mag/pot) 66/130/2000 (cal/mag ratio- 1 : 2)

Stinging nettles (860 mg/100g),

burdock (537mg/100g),

chickweed (529mg/100g),

purslane, cilantro and dandelion(157mg/100g)

(things Americans consider weeds, but valued as veggies in other cultures)

also contain good amounts of Magnesium but I am not sure of the ratio with

Calcium in these underappreciated veggies

mjh

" The Basil Book "

http://foxhillfarm.us/FireBasil/