Greek yogurt Start your day with protein-rich low-fat Greek yogurt for 22 mg of magnesium in one small 200 g container.
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. Greek yogurt is also high in protein (17.5 g).
Non-fat or low-fat yogurt is a good source of magnesium. One cup has about 47mg. Yogurt is also a good source of zinc, an essential mineral that supports your immune system. Dairy products also can help you sleep well at night, as they provide melatonin and tryptophan, an amino acid that can encourage sleepiness.
2 Chobani® Greek Yogurt: 12g (24% DV) protein per 5.3oz serving, regular (non-fat or low-fat) yogurt: 6g (12% DV) protein per 5.3oz serving. 3 Chobani® yogurt contains 140–175mg of potassium and 12mg of magnesium per 100g.
In general the intake of magnesium is directly related to energy intake except when the majority of the energy comes from refined sugars or alcohol. Refining or processing of food may deplete magnesium content by nearly 85%.
Magnesium and Healthful Diets
Whole grains and dark-green, leafy vegetables are good sources of magnesium. Low-fat milk and yogurt contain magnesium as well.
To get the most magnesium for your buck, make sure to cook your greens. This increases the amount of magnesium you get per serving by up to 6 times. In addition to leafy greens, other vegetables high in magnesium include potatoes, broccoli, and carrots.
Magnesium can be taken with most types of food. However, you may want to avoid taking it with grains and other foods that contain oxalic acid or phytic acid, which can interrupt absorption.
While supplement powders and sports drinks often do include magnesium, naturally occurring magnesium is typically a better choice. Grapefruit and orange juice both feature about 6% of the recommended daily value of magnesium, making them an excellent option to include in your regular diet.
Antibiotics: Taking magnesium supplements may reduce the absorption of quinolone antibiotics, tetracycline antibiotics, and nitrofurantoin (Macrodandin). Magnesium should be taken 1 hour before or 2 hours after taking these medications. Quinolone and tetracycline antibiotics include: Ciprofloxacin (Cipro)
Consuming one to two cups of lowfat Greek yogurt daily can be a healthy addition to your diet without making it difficult to maintain your weight.
Greek yogurt is an excellent source of calcium, which can help improve bone health. It also contains probiotics, which support a healthy bacterial balance in the gut. Eating Greek yogurt may be associated with lower blood pressure and a lower risk of type 2 diabetes.
Dairy foods such as milk and yogurt are probably one of our main dietary sources of magnesium from a young age - one cup of milk contains around 25mg of magnesium and a serving size of plain low-fat yogurt boasts 42 mg.
Avocados: One whole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium. Papaya: One small papaya = 33 mg of magnesium. Blackberries: 1 cup = 29 mg of magnesium.
Half a banana contains about 8% of the recommended daily intake for magnesium. The white part just beneath the peel has the highest concentration of minerals and vitamins, including magnesium. Other foods that are high in magnesium include nuts, legumes, whole grains, dark green vegetables, and fish.
Diseases causing malabsorption such as celiac disease and inflammatory bowel disease. Gastric bypass surgery. Hereditary syndromes causing poor absorption of magnesium (primary intestinal hypomagnesemia). Medications which can cause interference with magnesium absorption (proton pump inhibitors such as omeprazole).
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
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.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.