Magnesium Rich Foods
are Heart Healthy Foods

Magnesium rich foods are definitely heart healthy foods and one of the main health benefits of magnesium is being a top anti-stress mineral.  To achieve the correct magnesium RDA for your health and well being, find out what magnesium rich foods to include in your diet.

These heart healthy foods and the health benefits of magnesium will be found in plant, animal, and in seafood.  And it's important to note that the magnesium RDA may not be sufficient for people suffering from mal-nutrition and intestinal disorders.

Several studies have linked a magnesium deficiency with high blood pressure and heart disease.

Health Benefits of Magnesium

  • Co-factor for Hundreds of Enzymes
  • Keeps Heart Rhythm Steady
  • Relieves Stiff Muscles
  • Relieves Muscle Cramping
  • Reduces Kidney Stones
  • Relieves Migraines
  • Helps Relieve Constipation
  • Helps Control Bladder Problems
  • Aids Absorption of Calcium
  • Required for Transportation of Calcium
  • Required for Glutathione Synthesis
  • Required for Carbohydrate Synthesis
  • Helps Regulate Your Blood Sugar
  • Required for Lipid Synthesis
  • Protects Against Free Radical Damage
  • Protects your Brain from Toxins and MSG
  • Required for DNA & RNA Synthesis
  • Required for Protein Synthesis
  • Helps Increase Wound Healing
  • Provides a Calming Effect to Body
  • Helps Decrease Hyperactivity
  • Helps Balance pH of Body
  • Required for Transport of Potassium
  • Crucial for Detoxification Process & Protects from Heavy Metal Poisoning

Magnesium RDA for Men and Women


  • 0 - 6 Months..........30 mg.
  • 7 - 12 Months.........75 mg.
  • 1 - 3 Years................80 mg.
  • 4 - 8 Years.............130 mg.
  • 9 - 13 Years...........240 mg.
  • 14 - 18 Years.........410 mg.
  • 19 - 30 Years........400 mg.
  • 31 + Years...............420 mg.


  • 0 - 6 Months..........30 mg.
  • 7 - 12 Months.........75 mg.
  • 1 - 3 Years................80 mg.
  • 4 - 8 Years..............130 mg.
  • 9 - 13 Years............240 mg.
  • 14 - 18 Years..........360 mg.
  • 19 - 30 Years..........310 mg.
  • 31 + Years.................320 mg.

Heart Healthy Foods

Magnesium rich foods are heart healthy foods and play a major role in the health of your heart. 

The health benefits of magnesium also include helping to prevent blood clots or platelet clumping.   Magnesium also aids in the regulation of your heart rhythm.

What is Magnesium?

Find out just how important this mineral really is to your health and why you should include enough magnesium rich foods in your diet.

The health benefits of magnesium help to balance out any excess calcium that you consume.  Magnesium helps prevent muscle spasms or tightening of your heart muscles.

Magnesium Rich Foods

Chocolate - Milk Chocolate, Dark Chocolate, Cacao Powder, and  Chocolate Nibs

Vegetables - Corn, Swiss Chard, Okra, Potatoes, Sweet Potatoes, and Green Peas

Nuts - Hazelnuts, Almonds, Pine Nuts, Brazil Nuts, Walnuts, Macadamia Nuts, Pistachio Nuts, Coconuts, and Pecans

Seeds - Sesame Seeds, Pumpkin Seeds, Flax Seeds, and Hemp Seeds

Legumes - Cashews, Peanuts, Garbanzo Beans, Black-Eyed Peas, Black Beans, White Beans, Soybeans, Kidney Beans, Adzuki Beans, and Lentils

Sea Vegetables - Kelp Seaweed

Fish - Cod

Milk - Organic Chocolate Milk and Raw Coconut Milk 

Sweetener - Blackstrap Molasses

Grains & Pseudo Grains - Buckwheat, Oats, Quinoa, Teff, Brown Rice, Millet, Cornmeal, Spelt Grain, and Whole Wheat

Culinary Herbs - Thyme and Tarragon

Fruit - Avocados, Bananas, and Sun Dried Tomatoes

Blue Green Algaes - Spirulina, Chlorella, and Klamath Lake Blue Green Algae

Magnesium Deficiency Symptoms

Find out what are the symptoms of a magnesium deficiency.   Because most people are probably deficient in this very essential mineral!  Also, find out what blocks magnesium from being absorbed into your body.

Supplemental Sources of Magnesium

Supplemental sources of magnesium covers Epsom Salt Baths, Food that Contain a lot of Magnesium, and Magnesium Supplements.

Is the Magnesium RDA Enough?

Magnesium may be the most under-rated mineral in human nutrition and most people are probably very deficient in magnesium.  Studies indicate that as much as 3 times the magnesium RDA for adults may be needed to correct a deficiency.

Poor farming, processed foods, removal from our drinking water, medications, decreased absorption from Celiac disease, and diuretics like coffee are some of the reasons we have become very deficient in magnesium.

Including magnesium rich foods in your diet every day will help to give your body these much needed heart healthy foods and the correct magnesium RDA for you individual needs.

Go to What is Magnesium?

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