Foods with Fiber
Provide Magnesium

Mineral Nutrition in Foods with Fiber Helps to Complete Daily Requirements for Macronutrients

A macronutrient (like magnesium or phosphorus) must be supplied by the food in our diet. The body uses such minerals for normal functions but has no way to acquire or replace these essential nutrients.

A high fiber diet plan helps you choose foods to eat that provide the magnesium your body requires.

High fiber foods prove to be excellent sources to help fill your daily need for many essential vitamins and minerals. Foods with magnesium have benefits that nourish the muscles in your heart.

Fiber Foods with Magnesium

Fruits	Vegetables	Grains and Nuts
Avocado Banana Blackberries Blackcurrants Breadfruit Cherimoya Dates Guava Kiwi Loganberries Mulberries Passion Fruit Pomegranate Prickly Pear Raspberries Watermelon	Amaranth leaves Artichoke Butternut squash French Beans Lima Beans Okra Peas Soy Beans Soy Milk Spirulina Swiss Chard	Almonds Amaranth Brazil Nuts Buckwheat Cashews Oats Peanuts Pine Nuts/Pignolias Pumpkin Seeds Quinoa Rye Wheat - Durum Wheat - Hard Red Wheat - Hard White

Magmesium Is Needed for

• Protein Production
  Muscle Contraction and Relaxation
  Enzyme Function
  Energy Production
  

How Much Do You Need?

Children:

• 1 to 3 years: 80 mg
  4 to 8 years: 130 mg
  9 to 13 years: 240 mg
  Males: 14 to 18 years: 410 mg
  Females: 14 to 18 years: 360 mg

Adult Males: 400 to 420 mg
Adult Females: 310 - 320 mg