While specific potato varieties vary, regular white and red potatoes often contain slightly more magnesium than sweet potatoes per serving, offering around 12-15% of the Daily Value (DV) in a medium potato with skin, though sweet potatoes are generally richer in overall minerals, making them a nutrient powerhouse despite slightly lower magnesium content. For a magnesium boost, focus on eating potatoes with the skin on, as it holds many nutrients.
Potatoes are a good source of magnesium. One medium-sized baked russet potato provides 12% of your daily needs.
Good sources of magnesium include green leafy vegetables, legumes, nuts, seeds, whole grains, and certain beverages. Magnesium may also be added to some breakfast cereals and other fortified foods. In general, approximately 30% to 40% of the magnesium obtained from food and beverages is absorbed by the body.
Sweet potatoes are healthier than plain potatoes, but if you're going to choose the latter, seek out those with blue or purple flesh. The consumption of one boiled purple potato a day for six weeks was found to significantly decrease inflammation, something neither white nor yellow potatoes were able to accomplish.
Purple potatoes are packed with beneficial plant compounds, including anthocyanins (a type of antioxidant). Anthocyanins are polyphenol plant pigments that give foods like fruits and vegetables their purple, blue, or red colors.
Experts Agree: This Is The Healthiest Vegetable In The World
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.
Common causes of low magnesium include:
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.
Some good sources of magnesium are:
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.
Magnesium deficiency symptoms start mild with fatigue, weakness, loss of appetite, nausea, vomiting, and headaches, but progress to more severe issues like muscle cramps/spasms, numbness, tingling, anxiety, insomnia, abnormal heart rhythms, and even seizures, affecting nerve, muscle, and brain function crucial for overall health.
Potatoes are an important source of vitamin C. They also contain B group vitamins, potassium, iron, magnesium, and phytonutrients all of which make potatoes a great choice as part of a healthy diet. Yellow flesh and red-skinned potatoes are also high in antioxidant levels.
Cantaloupe: 428 mg per cup. Spinach: 271 mg per cup, cooked. Asparagus: 271 mg per cup, cooked. Tomato: 292 mg per medium tomato.
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.
And taking vitamin D in large doses can also deplete magnesium, leading to a magnesium deficiency — or making an existing one worse.
The causes of magnesium deficiency include: Chronic diarrhea. Frequent vomiting. Malabsorption, due to a digestive condition, such as inflammatory bowel disease (IBD), or a procedure that removes part of the small intestine, namely weight loss surgery.
Consistent daily intake is key; chronic issues or severe deficiencies may require 4–6 weeks for noticeable improvements. Combine magnesium supplementation with balanced diet, hydration, and stress management for optimal results.
Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:
Nutritionally dense would be an understatement – coming in at 160 mg per cup, spinach outmatches a large banana for magnesium by double.
Whole grain breads and cereals (brown rice, millet) Fruit (bananas, dried apricots, etc.) Vegetables, particularly dark green, leafy vegetables (artichokes, chard, beet greens, avocados, etc.) Dried beans (lima, black-eyed peas, navy)
The brinjal was given the title of King of Vegetables because of its astonishingly awesome purple covering, and also the juicy and rich nutritional values in them.
Iceberg lettuce, cucumbers, celery, zucchini, bananas, grapes, tomatoes, beets, and apples are relatively low in essential nutrients. For better nutrition, consider incorporating more nutrient-dense produce like leafy greens and berries into your diet.
Radishes are a great vegetable to eat every day. They are low in calories and fat, and high in fiber. Radishes also contain vitamins C and B6, as well as magnesium, potassium, and iron. This vegetable is a great source of antioxidants.