Tuna: Tuna fish, if had fresh, has a great percentage of magnesium. Avoid canned tuna as it contains a lot of salt. Tuna can be baked, steamed or added to salads and should be eaten fresh to derive maximum benefits. In addition to being rich in magnesium, it is also packed with Vitamin D and super healthy omega-3 fats.
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.
Fatty Fish Such As Salmon and Tuna
Add fish such as mackerel, salmon, halibut, and tuna to your menu to boost your magnesium intake, as well as vitamin D and omega-3 fatty acids.
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. It also provides an impressive 39 grams of high-quality protein.
In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran.
Avocados: One whole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium.
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.
Cooked chicken is a source of essential nutrients: vitamins B6, B12 and niacin, and minerals magnesium, selenium and zinc (see NIP).
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.
Canned light tuna is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat. Bigeye tuna should be avoided completely, but that species isn't used for canned tuna anyway.
Strawberries are rich in vitamin C and other antioxidants, which help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease. It's also an excellent source of: Magnesium.
The sufficiency range for magnesium in strawberries is between 0.25 and 0.5%.
The mineral composition is characterized by a low content of minerals (in 100 g: potassium - 75.8-123.0 mg, calcium - 22.3-30.2 mg, magnesium - 6.3-10.3 mg) and a high accumulation of iron (0.85-1.34 mg/100 g).
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.
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.
Low in calories and fat and cholesterol-free, mushrooms contain a modest amount of fiber and over a dozen minerals and vitamins, including copper, potassium, magnesium, zinc and a number of B vitamins such as folate.
Research suggests that high dairy consumption may reduce magnesium levels in the body. Milk and cheese both contain high quantities of calcium which may block magnesium absorption in some people.
Hypomagnesemia happens when you have a low level of magnesium, an electrolyte, in your blood. It can be mild or severe and is treatable. It often happens alongside low calcium and potassium levels, which are also electrolytes.
Broccoli is not just a good source of magnesium, but it also contains other nutrients like vitamins C and K, fiber, and calcium.