Canned tuna provides a good source of magnesium, with amounts typically ranging from around 24 mg to 57 mg per 100g serving, varying by the type of tuna (light vs. white) and if it's packed in water or oil, with light tuna often containing slightly more, around 25-45 mg per 100g. A standard can (around 140g drained) might offer about 40-70mg, contributing to your daily needs.
Yes, canned tuna contains magnesium. A typical can of tuna has around 57 milligrams of magnesium, which is approximately 8% of the daily recommended value of 400mg for adults.
Good sources of magnesium include green leafy vegetables, legumes, nuts, seeds, whole grains, and certain beverages. Magnesium may also be added to some breakfast cereals and other fortified foods. In general, approximately 30% to 40% of the magnesium obtained from food and beverages is absorbed by the body.
The Takeaway. Eating canned tuna, particularly light (skipjack) varieties, daily is typically safe for most people due to its low mercury content and high levels of beneficial omega-3 fatty acids and lean protein.
Canned tuna is the only seafood in some people's diets. So that's why mercury contamination is such a concern in this particular fish. Mercury is a known neurotoxin. Too much of it is harmful to children, whose bodies and brains are still growing.
In more severe cases, symptoms such as bronchospasm, respiratory failure, and low blood pressure may be present (vasodilatory shock). Patients with tuna poisoning have symptoms such as diarrhea and abdominal pain.
Bananas are the richest fruit in magnesium. If eaten dried, its magnesium content is higher. More generally, dried fruits such as figs, dates and apricots are an important source of magnesium. Recipe idea: Try a banana-spinach smoothie.
Ten common signs of low magnesium include fatigue, muscle cramps/twitches, numbness/tingling, nausea/vomiting, loss of appetite, insomnia/sleep issues, anxiety/irritability, abnormal heart rhythms, constipation, headaches, and high blood pressure, affecting both physical and mental health. These symptoms often start subtly and worsen with more severe deficiency, impacting energy, mood, and muscle function.
But some foods and drinks can make it harder for your body to absorb magnesium or even increase magnesium loss, so timing and pairing matter.
For drinks high in magnesium, opt for mineral waters, fruit juices (especially orange, cherry, watermelon), plant-based milks (soy, almond), and homemade concoctions using raw cacao, coconut milk, or magnesium powders mixed with water or smoothies, with hot chocolate (made with raw cacao) and herbal teas (like nettle) also being good choices.
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. Bananas: One medium banana = 32 mg of magnesium.
Whole grain breads and cereals (brown rice, millet) Fruit (bananas, dried apricots, etc.) Vegetables, particularly dark green, leafy vegetables (artichokes, chard, beet greens, avocados, etc.) Dried beans (lima, black-eyed peas, navy)
Aside from magnesium, almonds contain vitamin E, protein, fibre, and heart-healthy monounsaturated fats that lower cholesterol. Eggs: A staple in many diets, eggs contain magnesium and other nutrients. Each large egg contains 5-6 milligrammes of magnesium, a scarce mineral.
Some tuna cans that say do not drain because they don't add oil, water, fillers, preservatives, and GMO soy broth. Cans that say do not drain contain only tuna or sometimes salmon. They only have natural occurring fish oils and juices and those are rich in omega threes.
The healthiest canned tuna is typically chunk light skipjack packed in water, due to lower mercury levels and fewer calories than albacore, but for maximum omega-3s, opt for pole-and-line caught albacore (in moderation due to mercury). Look for "no salt added" for sodium control, sustainable sourcing (pole-and-line/FAD-free), and brands that test for mercury (like Safe Catch or Wild Planet https://www.asweetpea).
Your body needs magnesium to function normally. Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. A blood test or urine test can be used to diagnose magnesium deficiency. Magnesium deficiency is usually treated with supplements.
If you're not sure where to begin, magnesium glycinate is an excellent place to start for sleep and anxiety. For sharper thinking or brain-based anxiety, try magnesium L-threonate. And for calming both your mind and body, magnesium taurate offers a gentle, heart-centered approach.
Since magnesium plays a role in neuromuscular transmission and muscle contraction, it has been hypothesised that magnesium deficiency may predispose to muscle cramps. Thus magnesium supplements are often recommended to prevent cramps.
Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:
Yes, magnesium can help you sleep better by calming the nervous system, relaxing muscles, and supporting melatonin production, with some studies showing it improves sleep quality, duration, and efficiency, particularly for those with low levels or sleep issues like restless legs. While more research is needed, magnesium glycinate is often recommended for sleep due to its gentle absorption, and you can find it in foods like leafy greens, nuts, seeds, and whole grains, or as a supplement.
Aside from the aforementioned avocado, another magnesium-containing fruit to consider is apples. Per the USDA, a medium-size gala apple with the skin on provides some magnesium (8.6 mg) plus a bounty of other crucial nutrients, such as 4 g fiber and 1.7 mcg of vitamin A.
The concerns around daily intake stem from its mercury content. However, according to the NHS, which states a healthy, balanced diet should include at least two portions of fish a week, there's nothing there to say you can't eat tuna every day, unless you're trying for a baby, or pregnant.
Symptoms of organic mercury poisoning from long-term exposure include:
What foods are concerned? Some species of fish are richer in histidine than others, which can lead to higher histamine production. These are mainly species of tuna, mackerel, kingfish and bonito. Other species such as sardines, herring, anchovies, jacks, swordfish and dolphinfish are also concerned.