Magnesium from corn and beans

Magnesium from corn and beans is one good source; most of us getting no more than half of what is desperately needed by the body. Another is dark-green leafy vegetables like spinach; nuts and seeds too.

Magnesium is especially needed to normalise the contraction of muscles lining our arteries; without sufficient we will most likely need blood-pressure medication.

Magnesium from corn and beans.


Whole grains are a rich source of magnesium. Once refined of course they are hopeless. Corn on the cob is one of the easiest ways of getting the mineral in the summertime.

I'm uncertain of corn from cans; we in the main enjoy foods that are in season. There are many warnings that the plastic lining is carcinogenic, so we avoid them in any case. When you have seen the amount of suffering from tumours that every doctor has witnessed, one becomes more focused on what we eat and lifestyle in general; it is no fun way to die.

There is roughly 3/4 cup of corn on one average-sized cob; that's about 3/4 x 54 g of magnesium; 40 mg or 10% of the recommended dietary allowance.

We don't believe in counting calories and calculating the need for every vitamin and mineral; it totally ruins our love of food. So we work on broad principles; just regularly get more magnesium from corn and beans.

I can assure you that if you enjoy the foods recommended at this site, you will be getting plenty of magnesium and all the other minerals; whole grains, legumes and dark-green leafy vegetables supply massive amounts of nutrients.


Personally I'm not crazy about dried beans. I would eat them out of necessity, but we prefer to grow them and enjoy our legumes whilst they are still young and tender.

Just for the record, 100g of kidney beans contains 140g of magnesium.

Lima beans are our favourite and very easy to grow; they continue producing for months. According to Healthline 1 cup weighs 170 grams and contains about a third of your daily requirement of magnesium[1].

The whole debate about anti-nutrients doesn't phase me but if you are concerned, green beans have a good deal less than those that are dried; perhaps that is why they are nicer.

Corn and beans have been a staple since time immemorial; the magnesium is just one reason. Unrefined like this they have a very low glycemic-index; they have little effect on your blood glucose.

In fact they help reduce fasting blood glucose and lower the risk of getting type-2 diabetes[2].

Shelled lima beans.


  • 1 ear of corn, cooked, retain the water
  • 1 cup of freshly-shelled lima beans
  • 1 cup of washed and chopped spinach
  • Chili and garlic
  • Salt and pepper to taste
  • 2 eggs
  • 1 slice of whole-grain toast

Go for it

  1. Fry 1/4 onion in butter.
  2. Cut the kernels off the cob and add.
  3. Add the green lima beans.
  4. A slither of chili and a few cloves of garlic will add to your enjoyment.
  5. Add the water the corn was boiled in.
  6. Add the chopped spinach and simmer for a few minutes.
  7. Poach an egg on the spinach, corn and beans.
Lima beans and corn for magnesium.

One can become utterly neurotic worrying about whether one has had enough of this or that mineral or vitamin; or the great multitude of important phytochemicals. If one simply aims for ten or more coloured foods, plenty of legumes and unrefined grains, you'll be home and dry.

We are flexitarians; enjoy small amounts of meat perhaps once or twice a week. And we're not the slightest bit fearful of unrefined carbs. If you are diabetic or obese then you have to limit even the good starches.

Rough estimate of magnesium in one helping

Food item

  • 1/2 cob of corn
  • 1/2 cup lima beans
  • 1/2 cup spinach
  • 1/2 slice wholewheat toast


  • 20mg
  • 60mg
  • 80mg
  • 23mg

Total = 183mg (half of the RDA)

Magnesium from corn and beans

Magnesium from corn and beans is a mineral needed for 300 biochemical reactions in the body; one simply cannot be healthy if we are not getting around 350 - 400 mg per day. Most folk are getting no more than half of that.

Corn and lima beans is often called succotash.

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