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Foods That Are High in Iron and Magnesium!

Iron and magnesium are natural minerals that serve as essential nutrients. A study by the Massachusetts Institute of Technology shows that iron contributes to the proper functioning of metabolism, growth, and helps to facilitate the transport of oxygen in the body.

Magnesium is important for energy production and protein formation. According to the Institute of Medicine, a person needs 8 to 18 mg of iron, and between 320 and 420 mg of magnesium per day, depending on age and gender.

Here are some foods rich in iron and magnesium, whose consumption will help you become healthier and stronger:

Dried fruits

Some dried fruits have a high content of magnesium and iron, such as dried apricots, prunes and raisins. Raisins, for example, contain about 3 mg of iron and 48 mg of magnesium per cup. An identical proportion of dried prunes contains approximately the same amount of these two major minerals.


Many legume family members are both dietetic food and a rich source of magnesium and iron. These are lentils, peas, chickpeas, white and black beans, soybeans, etc. For example, one cup of black beans contains about 3.6 milligrams of iron and 120 milligrams of magnesium and one cup of white beans around 8 milligrams of iron and 134 milligrams of magnesium.

Grain products

Many cereal products, especially those using the whole grain, have significant amounts of magnesium and iron. Such as barley, corn flour, oat bran, and rice. Whole wheat flour is one of the leading iron and magnesium-containing cereals – 166 mg of magnesium and almost 5 mg of iron per cup. Some breakfast cereals are additionally provided with both minerals.


Green leafy vegetables also contain a significant amount of iron and magnesium. For example, in a portion of spinach (per cup), there are about 6.5 milligrams of iron and 157 milligrams of magnesium. Broccoli is also a rich source of both minerals.

Other foods

Of course, there are many other foods that are a rich source of iron and magnesium. Fish, for example, has high levels of magnesium, preferably fatty fish, which also contains other important nutrients. A dozen raw oysters contain about 80 mg of magnesium and 12 mg of iron. Duck meat is also high in both minerals – 6 mg of iron and 44 mg of magnesium.

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