Few foods are as nutrient dense as beef, which is a complete protein food and a valuable source of several essential nutrients like iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium.
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.
Avocado. Avocados are a good source of magnesium, as well as being loaded with vitamins, heart-healthy nutrients, and disease-thwarting chemical compounds.
But carrots also provide us with other important nutrients: they are an important source of vitamin E, vitamin K, carbohydrates, folic acid and magnesium.
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.
Common Foods That Deplete Magnesium (Use in Moderation)
Dairy Foods. Dairy foods deplete magnesium because they contain high calcium levels, out of proportion to the magnesium you'll get from any dairy product. ...
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.
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.
Fresh raw milk – Milk, which is also rich in potassium, protein, vitamin B12 (cobalamin), and vitamin D, is chock-full of magnesium. It supports bone health. One cup of fresh raw milk has 27.8 mg of magnesium.
Spinach and leafy greens. You don't have to like kale to squeeze magnesium-rich greens into your daily menu; leafy vegetables such as spinach, collard greens, swiss chard, mustard greens, and turnip greens are also good sources. ...
Sweet potatoes are also rich in vitamin C and vitamin B6, which is important for brain and nervous system health. They're also a good source of potassium and magnesium, which help improve heart health by helping to regulate blood pressure.
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.
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.
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.
