Magnesium Content of Foods


Magnesium, The Miracle Mineral

Majid Ali, M.D.

Magnesium is an excellent case for looking at nutrition through the prism of oxygen homeostasis (the ability of oxygen to maintain body system harmony). It serves both as the primal liberator of oxygen and one of its chief lieutenants in the initial cellular energetics and job tasks. Thus, the case study of magnesium offers crucially important insights into the fundamentals of the health/dis-ease/disease continuum, and sheds light on myriad mechanisms by which liberal oral and parenteral supplementation of this mineral sustains and facilitates healing pathways. Magnesium plays myriad roles as a cofactor in enzyme pathways involving absorptive-digestive and hepatic detoxification, Kreb’s cycle and related energy functions, and neurotransmitter pathways. The first and foremost among them, of course, is the primal role of magnesium in splitting water and liberating oxygen for the ambient air.


Magnesium, Do Not Forget To Take It, Please! Majid Ali MD from Majid Ali on Vimeo.


I liberally prescribe potassium and magnesium supplementation for all my patients (1,200 to 2,500 mg daily) except for those on dialysis or with advanced stages of kidney failure. My reason for this is simple: My patients report good short-, intermediate-, and long-term benefits of such supplementation. They are my true teachers. Of course, I do order blood tests to monitor that the blood levels of potassium and magnesium stay close to upper normal limits.


How Much Magnesium Do I Take Majid Ali MD from Majid Ali on Vimeo.


How Much Potassium Do I Take Majid Ali MD from Majid Ali on Vimeo.


Based on personal experience of administering magnesium to nearly 7,000 patients with dysoxygenosis (impaired oxygen homeostasis), I consider magnesium the mineral of choice for supplementation in all acute and chronic disorders. Renal failure with elevated levels of serum magnesium is an exception to that. But magnesium also endlessly fascinates me for its myriad primal roles in cellular energetics and oxygen homeostasis.


Potassium, Sodium, and Neurotransmission Majid Ali MD from Majid Ali on Vimeo.


A large body of data showing a relationship between low dietary intake of magnesium and the incidence of cardiac arrhythmias, sudden death, atherogenesis, ischemic coronary artery disease, hypertension, and stroke has been reviewed. Furthermore, low serum magnesium levels have been associated with coronary vasospasm, hypertension, and sudden death. In experimental studies, magnesium plays several regulatory roles in lipid metabolism, lipid uptake by macrophages, and intimal and smooth muscle responses to oxidative stress (oxidative coagulopathy) on blood elements.

I discuss the physiological roles of the two minerals in great detail in “Integrative Cardiology,” the sixth volume of my twelve-volume textbook entitled “The Principles and Practice of Integrative Medicine.” Below is a simple chart that gives the contents of potassium and magnesium in various food items:

Potassium and Magnesium Contents of Foods
Food Item Serving size Potassium Magnesium
Beet green 1 cup 1309mg 98 mg
White beans 1 cup 1189mg 134 mg
Potato with skin 1 potato 1081mg 101 mg
Soy bean 1 cup 886 mg 108 mg
Lima Beans 1 cup 955 mg 81 mg
Figs 4 figs 542 mg 44 mg
Prune juice 1 cup 707 mg 36 mg
Yogurt (Goat milk preferred) 1 cup 531 mg 39 mg
Almonds*  2 oz 412 mg 156 mg
Brazil Nuts  2 oz 340 mg 128 mg
Baked Beans 1 cup 752 mg 81mg
Kidney Beans 1 cup 713 mg 72 mg
Halibut 1 cup 490 mg 91mg
Pinto beans 1 cup 800 mg 94 mg
Chickpeas 1 cup 477 mg 79 mg
Lentils 1 cup 731 mg 71mg
Tuna 3 oz 484 mg 54 mg
Brocoli 1 cup 456 mg 37 mg
Spinach 1 cup 839 mg 163 mg
Tomatoes 1 cup 400 mg 134 mg
Artichoke 1 cup 595 mg 101
*The intake of almonds and other nuts should be limited or avoided by individuals with food allergy.

See our related article : Magnesium


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Majid Ali, MD is a humanist, physician, scientist, poet, story-teller, and the solo author of The Principles and Practice of Integrative Medicine (in 12 Volumes) and 36 other books. The following is an outline of his journey in search of what it means to be a human, and the meanings of suffering, ethics, truth, and enlightenment: * A surgeon-turned-pathologist * A pathologist-turned-immunologist * An immunologist-turned-ecologist * An ecologist-turned-nutritionist * A nutritionist-turned energy practitioner * An energy practitioner-turned-philosopher * A philosopher-turned-humanist * A story teller * A Poet Dr. Ali’s works span 50 years in medicine. The staff of Majidalimd.me have been given the charge of collecting his massive volume of works in one place with a clear and concise navigation structure to help you find the information you need. Majid Ali, MD, the collected works of 50 years in medicine offering alternative options for patients is now here for you 24 x 7 x 365 days a year. BUT we need help – the staff and up keep of our website runs about $5,000 a month and we are trying not to sell anything – we would rather post everything for free – if you can help out – see below – we will send you a lot of free gifts! The goal of this website is to provide thousands of free videos without ads or commercial interruption on various and diverse health topics discussed by Majid Ali MD in addition to the printed material of tens of thousands of pages of medical observation! We invite you to join our mission of spreading authentic health and healing knowledge that is free of corporate deceptions and ideological distortions. We are committed to ethics and authenticity in learning, compassion, enlightenment, and Healing.

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