rolled oats, cooked in unsalted water, 100g — 29mg.
Oats are a rich source of magnesium, which is key to enzyme function and energy production, and helps prevent heart attacks and strokes by relaxing blood vessels, aiding the heart muscle, and regulating blood pressure.
Breakfast cereals with the most magnesium include: Oat Bran Flakes, which contain 72 mg of magnesium per cup — about 17% of the recommended daily intake for men and 23% for women.
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.
Weetabix is packed with 100% wholegrain* goodness and is high in fibre. Top it with fresh blueberries and pumpkin seeds. Adding pumpkin seeds boosts iron, zinc and magnesium to help support your immune system‡. Make a super breakfast for a super you!
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.
Bananas may be best known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg of magnesium, in addition to 10.3 mg of vitamin C (a good source) and 3 g (a good source) of fiber, according to the USDA.
Dark chocolates are confirmed as an excellent source of magnesium (252.2 mg/100 g) and iron (10.9 mg/100 g): in chocolate containing 90% cocoa, their content corresponds to, respectively, 67.0% and 80.3 of Nutrient Reference Values (NRV) in the European Union.
In order to lose weight, you should consume around 250 grams of oats a day. One portion of oatmeal contains 40-50 grams, so if you are on an oat diet you should eat about 5 portions a day.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
Health benefits of potatoes
Recent research has revealed that potatoes are packed with valuable vitamins and minerals such as phosphorus, potassium, magnesium, vitamin B6 and C, making them an excellent addition to any diet.
1. Whole Wheat. Most whole grains are a good source of magnesium, but whole wheat flour wins with 160 mg per cup. Use whole wheat instead of white flour for baking, and buy whole wheat bread at the store.
Oatmeal with Almonds and Flaxseeds
This comforting bowl of hot cereal has more than 200 mg of magnesium, plus 13 grams of fiber and a respectable 20 grams of protein. 1.
You might have trouble absorbing magnesium from food if you drink too much alcohol, have kidney problems, take certain medicines, or have celiac disease or long-lasting digestive problems.
Just one medium-sized avocado contains around 58 milligrams of magnesium, while a medium-sized banana only has about 32 milligrams. That's right – avocados have almost double the magnesium power of bananas!