Some good sources of magnesium include leafy green vegetables — such as spinach — legumes, nuts, seeds and whole grains. Tap, mineral, and bottled waters can also be sources of magnesium, but how much magnesium they contain depends on the brand.
Leafy greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens, and mustard greens. For instance, a 1-cup (180-g) serving of cooked spinach has 158 mg of magnesium, or 37% of the DV ( 44 ).
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.
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.
But carrots also provide us with other important nutrients: they are an important source of vitamin E, vitamin K, carbohydrates, folic acid and magnesium.
9 milligrams (mg) calcium. 0.41 mg of iron. 114 mg of potassium. 9 mg of magnesium.
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.
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.
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.
Avocados. As if you need another reason to love this green fruit, one medium avocado contains 58 milligrams of magnesium in addition to potassium and healthy monounsaturated fats.
Magnesium malate
This type of magnesium is a compound of magnesium and malic acid. Some evidence suggests that it is highly bioavailable and that people tolerate it well. A 2019 animal study found that out of several types of magnesium, magnesium malate was the fastest to absorb after a single dose.
A 142-g cup of unpeeled cucumber also provides 193 mg of potassium and 17 mg of magnesium. The Dietary Guidelines recommend that adults consume 4,700 mg of potassium each day and 310–410 mg of magnesium, depending on sex and age.
Nutrients. Cucumbers are packed with them. In just a single cup of cucumber slices, you'll get 14% to 19% of the vitamin K you need for the day. You'll also get vitamins B and C along with minerals like copper, phosphorus, potassium, and magnesium.
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.
In addition to leafy greens, other vegetables high in magnesium include potatoes, broccoli, and carrots.
If your magnesium is low because you aren't getting enough magnesium in your diet, try to eat more of the following foods that have lots of magnesium: Nuts and nut butters — especially almonds, peanuts, and cashews. Spinach. Grains, like rice and whole-wheat breads and cereals.
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).
The caffeine in coffee can cause a slight increase in magnesium excreted in the urine, but because coffee provides more magnesium than is lost, it is not necessary to supplement with magnesium, or get more of it from your diet, just because you drink coffee.
Kiwi is rich in magnesium, which powers up energy levels and improves nerve and muscle functions.
One-half cup of spinach contains 78 milligrams of magnesium for 19% of the DV. When you eat spinach, you get significant anti-inflammatory benefits. You also get a wide assortment of vitamins and minerals.
In addition, an apple is a good source of potassium, phosphorus, calcium, manganese, magnesium, iron and zinc.