Like many other members of the vegetable family, potatoes include a great dose of magnesium in its skin and flesh and is the most commonly consumed version of the nutrient.
Leafy greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens, and mustard greens. For instance, a 1-cup (180-g) serving of cooked spinach has 158 mg of magnesium, or 37% of the DV ( 44 ).
Carrots are high in vitamin A and contain good amounts of other nutrients like vitamin K, potassium, calcium, magnesium, and folate.
9 milligrams (mg) calcium. 0.41 mg of iron. 114 mg of potassium. 9 mg of magnesium.
Fruits high in magnesium include dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit. The daily value (DV) for magnesium 420mg per day.
In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day.
Unlike white rice, brown rice is typically a good source of magnesium. The average serving of cooked brown rice, about 1/2 cup, can provide around 11 percent of your daily recommended amount of magnesium. Magnesium is necessary for many vital functions, including: blood coagulation.
Avocado. Avocados have 58 mg of magnesium per fruit which is 16% of your needs for the day, and they also contain healthy fats (which are good for heart and brain health). Avocados are high in B vitamins and Vitamin K, and have more potassium than bananas.
Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
Green leafy vegetables, wholegrains, nuts, seeds and legumes are great sources of this vital mineral. You may need to supplement with extra magnesium in tablet or powder form if your levels have dipped low.
Eat Bananas for a Magnesium-Rich Snack
Bananas may be better known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg (or 8 percent DV) of magnesium, along with 10.3 mg of vitamin C (11.4 percent DV) and 3 g (12 percent) of fiber, according to the USDA.
In addition to leafy greens, other vegetables high in magnesium include potatoes, broccoli, and carrots.
Whole Wheat Bread
Whole grains, like oats and barley, are excellent sources of many nutrients, including magnesium. Many whole grains are also high in B vitamins. Two slices of whole wheat bread contain 46 mg of magnesium.
Meat and poultry don't have a lot of magnesium, but you can find it in soy, cheese, and yogurt.
Peanuts and peanut butter
Peanuts are legumes, not true nuts, however, they are also a good source of magnesium. A quarter-cup of roasted peanuts contains 63 milligrams, for 15% of the DV. You can get 49 milligrams in 2 tablespoons of peanut butter, for 12% of the DV.
Fruit juices such as orange juice, cherry juice, and watermelon juice are all good sources of magnesium, potassium, and phosphorus. According to the FNDDS, the average school container (124 grams) of 100% orange juice provides : 13.6 mg of magnesium.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
In addition, an apple is a good source of potassium, phosphorus, calcium, manganese, magnesium, iron and zinc.
Kiwi is rich in magnesium, which powers up energy levels and improves nerve and muscle functions.
Strawberries are rich in vitamin C and other antioxidants, which help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease. It's also an excellent source of: Magnesium.
Grapes are a source of the minerals copper, potassium, manganese and iron. Grapes also contain calcium, phosphorus, magnesium and zinc, but only in trace amounts.