Top magnesium-rich fruits include avocado, papaya, prickly pear, figs, and bananas, offering benefits from healthy fats to quick energy, along with other nutrients like fiber, antioxidants, and Vitamin C, helping meet daily needs for nerve function, blood sugar, and bone health. Berries, passion fruit, and even watermelon also contribute valuable magnesium.
Bananas are the richest fruit in magnesium. If eaten dried, its magnesium content is higher. More generally, dried fruits such as figs, dates and apricots are an important source of magnesium. Recipe idea: Try a banana-spinach smoothie.
For drinks high in magnesium, opt for mineral waters, fruit juices (especially orange, cherry, watermelon), plant-based milks (soy, almond), and homemade concoctions using raw cacao, coconut milk, or magnesium powders mixed with water or smoothies, with hot chocolate (made with raw cacao) and herbal teas (like nettle) also being good choices.
Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:
The relationship between magnesium supplements and heartburn is complex, with potential benefits and side effects to consider. While magnesium can aid digestion and may help alleviate heartburn symptoms for some, it can also cause discomfort in sensitive individuals, particularly when taken in certain forms or dosages.
Signs of low magnesium
Milk of magnesia (magnesium hydroxide) is a popular OTC acid reflux treatment. Dosage recommendations for adults are 5–15 milliliters (ml) at a time, which can be repeated up to 4 times daily as needed. The dose should not exceed more than 60 ml in any 24 hours.
Common causes of low magnesium include:
Drinking enough water isn't always enough. Your body needs the right minerals to absorb and retain hydration properly. Magnesium is a key electrolyte that ensures efficient water absorption at a cellular level.
Cantaloupe: 428 mg per cup. Spinach: 271 mg per cup, cooked. Asparagus: 271 mg per cup, cooked. Tomato: 292 mg per medium tomato.
drinks high in magnesium
Herbal Teas: Nettle tea, chamomile tea, and dandelion root tea are not only soothing but also magnesium-rich options. Mineral Water: Some mineral waters naturally contain magnesium.
Aside from the aforementioned avocado, another magnesium-containing fruit to consider is apples. Per the USDA, a medium-size gala apple with the skin on provides some magnesium (8.6 mg) plus a bounty of other crucial nutrients, such as 4 g fiber and 1.7 mcg of vitamin A.
To promote optimal absorption, it's important to be mindful of what you eat and drink alongside magnesium supplements. Foods and drinks high in fiber, phytic acid, phosphoric acid, alcohol, and caffeine can interfere with how well your body uses magnesium.
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. Collard greens: 1/2 cup = 25 mg of magnesium.
Green leafy vegetables (e.g., spinach), legumes, nuts, seeds, and whole grains, are good sources [1,3]. In general, foods that contain dietary fiber provide magnesium.
Your body needs magnesium to function normally. Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. A blood test or urine test can be used to diagnose magnesium deficiency.
11 Nuts and Seeds That Are High in Magnesium
Aside from magnesium, almonds contain vitamin E, protein, fibre, and heart-healthy monounsaturated fats that lower cholesterol. Eggs: A staple in many diets, eggs contain magnesium and other nutrients. Each large egg contains 5-6 milligrammes of magnesium, a scarce mineral.
For drinks high in magnesium, opt for mineral waters, fruit juices (especially orange, cherry, watermelon), plant-based milks (soy, almond), and homemade concoctions using raw cacao, coconut milk, or magnesium powders mixed with water or smoothies, with hot chocolate (made with raw cacao) and herbal teas (like nettle) also being good choices.
To quickly increase magnesium levels, focus on magnesium-rich foods like dark leafy greens (spinach, kale), nuts (almonds, cashews, pumpkin seeds), seeds (chia, flax), legumes (beans, lentils), whole grains (quinoa, brown rice), and dark chocolate, while supplements or magnesium-fortified water can provide faster boosts if diet isn't enough, but always consult a doctor first.
1. Magnesium glycinate: Best absorbed form, bonded to glycine amino acids, gentle on the stomach, ideal for muscle cramps and sleep support, and considered the safest form with the least side effects.
For fast acid reflux relief, try over-the-counter antacids (like Tums, Rolaids) for immediate neutralization or baking soda in water for quick buffering, but also consider lifestyle fixes like staying upright and elevating your head to sleep, or natural options like ginger tea or a banana, though these provide temporary relief; for persistent issues, stronger acid reducers (H2 blockers or PPIs) may be needed from a doctor, notes Cleveland Clinic and Johns Hopkins Medicine.
Magnesium is found naturally in many foods, including nuts, seeds, legumes, whole grains, fruits, and vegetables, and is also available as a dietary supplement. Certain medications should not be taken with magnesium, including certain antibiotics, PPI drugs, diuretics, bisphosphonates, and high doses of zinc.