And, you guessed it, this food is also a source of magnesium. According to the USDA, one cup of cooked long-grain brown rice provides 78.8 mg of magnesium, making it a good source.
Brown rice contains 11% of the daily recommended intake of magnesium while white rice contains 2%.
3. Brown rice. Several whole grains are high in magnesium. Brown rice and buckwheat, for example, provide 86mg per cup, which is 20% of the recommended daily allowance.
Like many other members of the vegetable family, potatoes include a great dose of magnesium in its skin and flesh and is the most commonly consumed version of the nutrient.
White rice provides 14.9 mg of magnesium, which can help you reach the 420 mg recommended daily.
Finally, both wholegrain and white Basmati rice has a superior nutrient content compared with other rice types. They contain higher amounts of B vitamins and minerals such as copper and magnesium. The higher magnesium content found in Basmati can help with blood sugar control.
Whole Wheat Bread
Whole grains, like oats and barley, are excellent sources of many nutrients, including magnesium. Many whole grains are also high in B vitamins. Two slices of whole wheat bread contain 46 mg of magnesium.
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.
Meat and poultry don't have a lot of magnesium, but you can find it in soy, cheese, and yogurt.
Cooked chicken is a source of essential nutrients: vitamins B6, B12 and niacin, and minerals magnesium, selenium and zinc (see NIP).
Tips for improving magnesium absorption
People wanting to increase their magnesium levels by improving absorption could try: reducing or avoiding calcium-rich foods two hours before or after eating magnesium-rich foods. avoiding high-dose zinc supplements. treating vitamin D deficiency.
Early signs of excessive magnesium intake can include low blood pressure, facial flushing, depression, urine retention, and fatigue. Eventually, if untreated, these symptoms can worsen and include muscle weakness, difficulty breathing, irregular heartbeat, and even, in very rare cases, cardiac arrest.
In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Broccoli is not just a good source of magnesium, but it also contains other nutrients like vitamins C and K, fiber, and calcium.
Brown rice also is richer in nutrients like magnesium and B vitamins compared with white rice, Nies said. When comparing calories per cup of cooked rice, brown is slightly higher at 248 calories versus 205 for white.