FOOD SOURCES ONLY PLEASE.
Could you please list them in bullet/column form, from highest to the lowest, if possible?
I have checked ten different sources and they all say different things. Halibut is the only one that is the same.
If you think that magnesium can only be absorbed with some other vitamin (like vitamins A and D go together), let me know.
Thank you very much.
USDA Nutrient database is the way to go. Just filter out the non-paleo items. Here's Mg sorted by content:
I think a large part of the blanket magnesium deficiency we're experiencing is due to depleted soil magnesium. So our foods are most likely generally deficient in magnesium.
The problem with nutrient databases is that they are based off of a sampling of those foods: you don't know how much magnesium and other nutrients are in the foods you are eating, in particular. For some things I don't expect there to be a big difference from one source to another, but for magnesium, I would think there is.
So I see a few different things you could try. One would be to grow your own vegetables and add magnesium to the soil. Another would be to talk to a local farmer and get them to add magnesium to their soil. And a third would be to take this map (shown below) to heart and avoid foods grown in the southeastern US.
My apologies to people who live outside the US, since this map may not be that helpful.
I've also found that the World's Healthiest Foods databases are helpful. In addition to a list of foods high in a particular nutrient, there's an opportunity to learn more about what that nutrient is, what it does, why it's important.
Note that WH Foods does have a vegetarian / pescetarian bias.
It seems that halibut with a side of greens is the way to go.
Swiss chard and halibut are both great sources, as are a number of other fish and greens. There are a bunch of good sources you can find online, but it's good to know that phytic acid and oxalic acid can decrease absorption so not all foods will be as good as their mag content lets on (e.g. spinach, almonds, and sesame seeds).
Other seafood rich in magnesium: abalone, pikes, crayfish, and maybe shrimp and salmon.
Optimum levels of magnesium are around 1000mg per day with therapeutic doses easily approaching 3000mg. The RDA of 400mg is way too low. Now look at all the foods highest in magnesium, paleo or not, and ask yourself: if anyone of them could have played a meaningful role in our evolution by providing optimal levels of magnesium? The answer is no, depleted soils or not. You're barking up the wrong tree trying to find enough magnesium from food.
Magnesium is found in great quantities in ocean water, glacial rivers, and lakes etc etc. We evolved with natural unfiltered sources of water (and plenty of ocean swimming) which provided us with many of the minerals that we are deficient in now.
So unless your going to eat 2 cups of pumpkin seeds (and the accompanying 60mg of OMEGA 6!!!) everyday or go swimming in the ocean, or drink unfiltered glacial water....I suggest you loose your aversion to supplements, go buy some cheap Epsom bath salts, add 2 cups to your bath water, and soak with that every day to increase your magnesium levels.