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.
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.
Nuts are one of the most magnesium rich foods. Brazil nuts are the most mineral-dense, with 350 mg of magnesium per 100 g serving. Other good choices include cashews (250 mg), peanuts (160 mg), walnuts (150 mg) and hazelnuts (160 mg).
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.
The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 14% of the DV ( 7 ). Avocados are also high in potassium, B vitamins, and vitamin K. Plus, unlike most fruits, they're high in fat — especially heart-healthy monounsaturated fat ( 7 ).
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.
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.
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.
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.
How much magnesium can be found in potatoes? A 175g portion of boiled new potatoes in their skins provides 8% of your NRV (Nutrient Reference Values) of magnesium. You'll find about 49mg of magnesium in a medium sized potato which is a hefty contribution to the recommended allowance.
Interestingly, several studies have found that enjoying a healthy snack like peanut butter before bed may have health benefits. According to one review, eating a small, protein-rich nighttime snack may improve overnight muscle protein synthesis, morning metabolism, and feelings of fullness among healthy men ( 10 ).
Greek yogurt
It's a magnesium food made for the morning. Start your day with protein-rich low-fat Greek yogurt for 22 mg of magnesium in one small 200 g container.
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.
Coffee isn't a great source of vitamins and minerals, but as a plant-based drink, it contains some, and a few that we should be getting more of. Let's start with magnesium. A cup of coffee contains about 7 mg, which is a drop in the daily-requirement bucket (420 mg for men, 320 mg for women).
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.
9 milligrams (mg) calcium. 0.41 mg of iron. 114 mg of potassium. 9 mg of magnesium.
In addition to antioxidants, blueberries are rich in nutrients such as iron, zinc, calcium, magnesium, and potassium, as well as vitamins C, E, and K. Here is the nutritional information for one cup of blueberries, according to the USDA: 84 calories.
In addition, an apple is a good source of potassium, phosphorus, calcium, manganese, magnesium, iron and zinc.
Carrots are high in vitamin A and contain good amounts of other nutrients like vitamin K, potassium, calcium, magnesium, and folate.
Oats are a rich source of magnesium, which is key to enzyme function and energy production, and helps prevent heart attacks and strokes by relaxing blood vessels, aiding the heart muscle, and regulating blood pressure.