Seafood, fish, beef, poultry, and dairy products are some of the primary animal food sources of magnesium.
Meat, fish and dairy foods don't contain as much magnesium as plant-based foods, but a few good sources include: Plain low-fat yogurt (42 milligrams in eight ounces) Salmon (26 milligrams in three ounces, cooked) Chicken breast (22 milligrams in three ounces, cooked)
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.
Food Sources
Magnesium is found in plant foods like legumes, dark green leafy vegetables, nuts, seeds, whole grains, and fortified cereals. It is also in fish, poultry, and beef.
Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [1,3]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.
Carolyn Dean, the following common factors can deplete the body's magnesium and/or increase the demand for magnesium: Supplements and drugs containing caffeine. Diuretics. Certain medications, including proton pump inhibitors, asthma medications, birth control pills, insulin, digitalis, and certain antibiotics.
Bananas (32 mg per medium fruit)
One medium banana has 8 percent of your DV of magnesium too. They're also a super-cheap, convenient, portable snack and they pair well with lots of other magnesium-rich foods, like fortified cereals and breads and nut butter.
Not only are these meats rich in proteins and other important nutrients, but they also provide your body with magnesium. According to research, one serving of roasted chicken breast, that is, approximately 3 oz of roasted chicken breast, contains 22 mg of magnesium.
Almonds. Move over, bananas, because almonds are here to steal the show! These tiny nuts are like the hidden gems of the nut world – just a quarter cup of almonds contains a whopping 105 milligrams of magnesium, which is more than double the amount you'd find in a medium-sized banana.
Dark, Leafy Greens
Greens are among the more unexpected foods that deliver minerals that might help with muscle cramps. These are an excellent source of magnesium and potassium that can help replenish low levels of these minerals. Hunnes adds that they can also help with hydration since they're also full of water.
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.
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.
Broccoli
There's no questioning the health benefits of broccoli, but we're expanding the list by mentioning that it's an excellent magnesium food. Keep your heart healthy with one small stalk of broccoli, which packs not only 5 g of filling fiber but also a significant amount of magnesium: 29.4 mg for just 50 calories.
Plus, tuna is chock-full of magnesium with every 100 grams offering 64 mg of this essential mineral. Tuna is also a great source of vitamin B12 — which you may be low on if you don't eat much red meat!
Another tip for including magnesium into your diet is to make seafood soup or paella, giving you a chance to add trout (30 mg), mackerel (60 mg), prawns (51 mg) and crab (25 mg). Herring (30 mg) and sardines (39 mg) are good alternatives too.
Leafy green vegetables: Spinach, kale, and collard greens are good sources of calcium and magnesium. Other vegetables: Avocado, sweet potato, and squash are rich in potassium. Potatoes are a good source of phosphorous and magnesium, and, with their skin on, they are also high in potassium.
1lb of ribeye steak has around 100mg of magnesium. And 1 lb of lamb provides about the same. If you're on a lion diet AKA the carnivore elimination diet of just red meat, salt, and water, 2-3 lbs of steak a day provides 200-300 mg of magnesium.
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.
Like the other aforementioned macrominerals, magnesium is essential for plant and animal health and productivity. In man, beasts and plants it is found in substantial amounts and can wreak havoc when it is deficient.