spinach, boiled, ½ cup — 78mg. cashews, 30g — 74mg. peanuts, ¼ cup — 63mg. soymilk, 1 cup — 61mg.
Spinach. Many leafy greens contain magnesium, and spinach tops the list at 78 milligrams per 1/2 cup serving of cooked leaves.
The best plant sources of magnesium include wholegrain foods (quinoa, wholemeal spaghetti, wholegrain rice, oatmeal or rolled oats and wheat germ), nuts (Brazil nuts, almonds, cashew nuts, hazelnuts, walnuts, pecans, pistachios, peanuts and peanut butter), seeds (pumpkin seeds, sunflower seeds, sesame seeds and tahini ...
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.
Avocado. Avocados are a good source of magnesium, as well as being loaded with vitamins, heart-healthy nutrients, and disease-thwarting chemical compounds.
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.
People can use raw spinach as a lettuce alternative, and it has a much better nutritional profile. In comparison with iceberg lettuce, it has the following amounts of nutrients: 469 mcg of vitamin A (19 times as much as iceberg lettuce) 79 mg of magnesium (11 times as much)
A sweet potato is a great source of magnesium. Magnesium is known to calm the brain. Magnesium deficiency has been linked to depression, mood disturbances, and headaches.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
A 2021 study in Molecules concluded that the antioxidant activity of tea is related to the presence of magnesium and potassium. Of the teas studied, green tea was shown to have the highest concentration of both phenolic compounds and magnesium, and it also presented the most antioxidant activity.
Broccoli is not just a good source of magnesium, but it also contains other nutrients like vitamins C and K, fiber, and calcium.
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.
The group of green teas was the best source of phenolic compounds (110.73 mg/100 mL) and magnesium (1885 µg/100 mL) and was also characterised by the highest antioxidant activity (59.02%).
Egg is rich in phosphorus, calcium, potassium, and contains moderate amounts of sodium (142 mg per 100 g of whole egg) (Table 3). It also contains all essential trace elements including copper, iron, magnesium, manganese, selenium, and zinc (Table 3), with egg yolk being the major contributor to iron and zinc supply.
Mushrooms are known for being high in magnesium, which is an important nutrient when it comes to your muscles and nerves. Regulation of your blood pressure and blood sugar levels is aided by magnesium, as is protein synthesis.
Nuts are one of the most magnesium rich foods. Brazil nuts are the most mineral-dense, with 350 mg of magnesium per 100 g serving. Other good choices include cashews (250 mg), peanuts (160 mg), walnuts (150 mg) and hazelnuts (160 mg).