Contrary to popular belief, sardines in oil can be an excellent source of magnesium. Consuming 100 grams of sardines provides you with 467 mg of magnesium. The magnesium content is even higher when they are eaten in cans and olive oil.
Sardines are one of the best available sources of vitamin B12, which is important for supporting cardiovascular health. They are also rich in selenium, phosphorus, omega-3 fatty acids, protein, and vitamin D. In addition, they contain significant amounts of calcium, vitamin B3, vitamin B2, copper, and choline.
Fatty fish, such as salmon, mackerel, and halibut can be incredibly nutritious and pack a good amount of magnesium in every serving. Half a filet (178 grams) of salmon packs 53 mg of magnesium, which is 13% of the RDI.
While canned sardines are a low-mercury fish choice, Manaker notes, "eating them frequently—as in more than four times a week—may be a concern, since you could potentially be exposed to too much [mercury]."
Sardines are small, oily fish that contain important nutrients, including omega-3 fatty acids, calcium, and protein. Both fresh and canned sardines have health benefits and can help support the health of your heart, bones, and immune system.
Sardines are high in protein, rich in omega-3 fatty acids (associated with heart health benefits), and filled with certain important vitamins (especially D and B12) and minerals (such as calcium). However, sardines packed in oil are high in sodium and cholesterol, so daily consumption of them is not advisable.
Plus, tuna is chock-full of magnesium with every 100 grams offering 64 mg of this essential mineral. Tuna is also a great source of vitamin B12 — which you may be low on if you don't eat much red meat!
Canned Tuna is a Healthy Choice
That's because seafood is rich in important nutrients, such as a vitamins B12 and D, iron, zinc, magnesium, phosphorous, selenium and beneficial omega-3s called EPA and DHA.
Carolyn Dean, the following common factors can deplete the body's magnesium and/or increase the demand for magnesium: Supplements and drugs containing caffeine. Diuretics. Certain medications, including proton pump inhibitors, asthma medications, birth control pills, insulin, digitalis, and certain antibiotics.
Canned or packaged sardines can be rinsed under water to remove excess sodium but can be offered with skin and bones still intact, as both are made soft and edible by the canning process.
Fish such as sardines, pilchards and herring are delicious to eat whole, but not everyone likes all the small bones – although they are edible.
Sardines
Omega 3s are good fats, and contributes to about 30% the brain's weight, and alter dopamine and serotonin, which are brain chemicals linked to mood. Adding omega 3s to your diet is good for your brain's health, and keeps brain cells flexible and have it work more efficiently.
Sardines in water VS oil: which one is better? Sardines in olive oil taste better - arguably. Sardines in water have roughly half as much fat, but the amount of saturated fat isn't a lot higher in olive oil-packed sardines. In other words sardines in olive oil have more fat, but it's the good stuff.
Sardines do not have a lot of mercury in them, so they're healthier in that regard. They mostly survive on plankton. They offer high values in vitamins B2, B12, and D. These fish also contain a fair amount of omega-3 fatty acids, potassium, and phosphorous.
Peanuts and peanut butter
Peanuts are legumes, not true nuts, however, they are also a good source of magnesium. A quarter-cup of roasted peanuts contains 63 milligrams, for 15% of the DV. You can get 49 milligrams in 2 tablespoons of peanut butter, for 12% of the DV.