Meat and poultry don't have a lot of magnesium, but you can find it in soy, cheese, and yogurt. These meat alternatives are also good magnesium sources: Black-eyed peas.
Milk and dairy products are already one of the main dietary sources of magnesium, particularly for children, contributing approximately 10–30% of the total magnesium intake [36].
Dairy. Low-fat dairy products like yoghurt are also packed with magnesium. Along with yoghurt, goat and mozzarella cheese also contain significantly high amounts of the mineral.
Fruits: Bananas, dried apricots, prunes, and other fruits are high in potassium. Dairy products: Cheese, yogurt, and other forms of dairy are good sources of calcium. They also contain other electrolytes, such as magnesium, sodium, and phosphorous.
Cheese is High in Vitamin B12
Vitamin B-12 (also known as Cobalamin) is the largest and most complex vitamin discovered to this day. It aids in the production of red blood cells, protein, and DNA, as well as promotes many mental health functions.
Hypermagnesemia occurs primarily in patients with acute or chronic kidney disease. In these individuals, some conditions, including proton pump inhibitors, malnourishment, and alcoholism, can increase the risk of hypermagnesemia. Hypothyroidism and especially cortico-adrenal insufficiency, are other recognized causes.
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.
Research suggests that high dairy consumption may reduce magnesium levels in the body. Milk and cheese both contain high quantities of calcium which may block magnesium absorption in some people.
Nonfat or low-fat Greek yogurt is a great source of magnesium: Expect roughly 18.7 mg in just one 6-oz container, according to the USDA.
Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
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.
Dark chocolates are confirmed as an excellent source of magnesium (252.2 mg/100 g) and iron (10.9 mg/100 g): in chocolate containing 90% cocoa, their content corresponds to, respectively, 67.0% and 80.3 of Nutrient Reference Values (NRV) in the European Union.
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.
Yogurt is a rich source of dietary minerals, and the NDBsr26 reports that a 100-g serving of plain low-fat yogurt includes amounts of calcium at 183 mg, magnesium at 17 mg, potassium at 234 mg, phosphorous at 144 mg, and zinc at 0.9 mg (14).
Tips for improving magnesium absorption
reducing or avoiding calcium-rich foods two hours before or after eating magnesium-rich foods. avoiding high-dose zinc supplements. treating vitamin D deficiency. eating raw vegetables instead of cooking them.
milk depresses Mg and Ca bioavailability, as would be predicted on the basis of reported effects of their purified components.
The active form of vitamin D (calcitriol) may slightly increase intestinal absorption of magnesium (6).
REALITY. You don't have to cut cheese out of your diet, but if you have high cholesterol or blood pressure, use high-fat cheeses sparingly. A 30g portion of cheese provides seven per cent of your daily calories and there can be more salt in a portion of cheddar than in a packet of crisps.
The American Heart Association recommends eating no more than three portions of cheese per day, which each serving capped at 42 grams of cheese.