Fruits high in magnesium include dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit. The daily value (DV) for magnesium 420mg per day.
Green leafy vegetables, wholegrains, nuts, seeds and legumes are great sources of this vital mineral. You may need to supplement with extra magnesium in tablet or powder form if your levels have dipped low.
Bananas are among the most popular fruits in the world. They're most well-known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease ( 38 , 39 ). Plus, they're also rich in magnesium, with 37 mg of magnesium, or 9% of the DV, in one large banana ( 40 ).
9 milligrams (mg) calcium. 0.41 mg of iron. 114 mg of potassium. 9 mg of magnesium.
Fruit juices such as orange juice, cherry juice, and watermelon juice are all good sources of magnesium, potassium, and phosphorus. According to the FNDDS, the average school container (124 grams) of 100% orange juice provides : 13.6 mg of magnesium.
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.
Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.
Avocado. Avocados have 58 mg of magnesium per fruit which is 16% of your needs for the day, and they also contain healthy fats (which are good for heart and brain health). Avocados are high in B vitamins and Vitamin K, and have more potassium than bananas.
Greek yogurt
It's a magnesium food made for the morning. Start your day with protein-rich low-fat Greek yogurt for 22 mg of magnesium in one small 200 g container.
But carrots also provide us with other important nutrients: they are an important source of vitamin E, vitamin K, carbohydrates, folic acid and magnesium.
In addition, an apple is a good source of potassium, phosphorus, calcium, manganese, magnesium, iron and zinc.
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.
You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.
Magnesium supplementation has been used successfully in the treatment of different conditions such as PMS, PCOS, mood disorders, and postmenopausal symptoms and consequent risk factors, particularly in the association with other dietary components with proven antioxidant and anti-inflammatory activity.
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
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.
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.
The caffeine in coffee can cause a slight increase in magnesium excreted in the urine, but because coffee provides more magnesium than is lost, it is not necessary to supplement with magnesium, or get more of it from your diet, just because you drink coffee.
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).
Kiwi is rich in magnesium, which powers up energy levels and improves nerve and muscle functions.