Fatty Fish Such As Salmon and Tuna Add fish such as mackerel, salmon, halibut, and tuna to your menu to boost your magnesium intake, as well as vitamin D and omega-3 fatty acids.
Canned Tuna is a Healthy Choice
That's because seafood is rich in important nutrients, such as a vitamins B12 and D, iron, zinc, magnesium, phosphorous, selenium and beneficial omega-3s called EPA and DHA.
Tuna: Tuna fish, if had fresh, has a great percentage of magnesium. Avoid canned tuna as it contains a lot of salt. Tuna can be baked, steamed or added to salads and should be eaten fresh to derive maximum benefits. In addition to being rich in magnesium, it is also packed with Vitamin D and super healthy omega-3 fats.
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.
Greens. Dark and leafy greens qualify as a superfood, with magnesium content being just one of their many superpowers. Spinach (cooked): 1/2 cup = 78 mg of magnesium. Swiss chard (cooked): 1/2 cup = 75 mg of magnesium.
Fatty fish, such as salmon, mackerel, and halibut can be incredibly nutritious and pack a good amount of magnesium in every serving. Half a filet (178 grams) of salmon packs 53 mg of magnesium, which is 13% of the RDI.
Tuna is especially abundant in omega 3 fatty acids. They're brilliant for the body and are thought to help lower cholesterol, boost brain function and improve eye health. It's an excellent source of vitamin B12. Tuna is rich in vitamin B12, a form of B vitamin responsible for helping the body form new red blood cells.
Meat and poultry don't have a lot of magnesium, but you can find it in soy, cheese, and yogurt.
Avocado. Avocados are a good source of magnesium, as well as being loaded with vitamins, heart-healthy nutrients, and disease-thwarting chemical compounds.
Since tuna is relatively high in mercury, one can per day would bring you to the FDA suggested maximum amount of mercury. Having more than that on occasion may not be a problem, but you are at risk of getting low dose sustained mercury poisoning.
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.
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.
Broccoli is not just a good source of magnesium, but it also contains other nutrients like vitamins C and K, fiber, and calcium.
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.
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.
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.