Fruit. It's recommended that you eat two servings of fruit per day as part of a healthy diet. Consider these to check that box plus the one for magnesium: Avocados: One whole avocado = 58 mg of magnesium.
Common Foods That Deplete Magnesium (Use in Moderation)
Dairy Foods. Dairy foods deplete magnesium because they contain high calcium levels, out of proportion to the magnesium you'll get from any dairy product. ...
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.
Egg is rich in phosphorus, calcium, potassium, and contains moderate amounts of sodium (142 mg per 100 g of whole egg) (Table 3). It also contains all essential trace elements including copper, iron, magnesium, manganese, selenium, and zinc (Table 3), with egg yolk being the major contributor to iron and zinc supply.
People always think of bananas as a potassium payload, but potassium is not the only mineral you're getting. One medium banana has 8 percent of your DV of magnesium too.
Just one medium-sized avocado contains around 58 milligrams of magnesium, while a medium-sized banana only has about 32 milligrams. That's right – avocados have almost double the magnesium power of bananas!
Many factors can affect magnesium balance: A diet high in sodium, calcium, and protein [5,23,24,25], the consumption of caffeine and alcohol [5,13,26], and the use of certain medicines such as diuretics, proton-pump, and inhibitors or antibiotics [13,26,27], which can all cause lower magnesium retention.
You might have trouble absorbing magnesium from food if you drink too much alcohol, have kidney problems, take certain medicines, or have celiac disease or long-lasting digestive problems.
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.
Every organ in the body, especially the heart, muscles, and kidneys, needs the mineral magnesium. It also contributes to the makeup of teeth and bones.
Magnesium deficiency can cause a wide variety of features including hypocalcaemia, hypokalaemia and cardiac and neurological manifestations. Chronic low magnesium state has been associated with a number of chronic diseases including diabetes, hypertension, coronary heart disease, and osteoporosis.
