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.
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 ).
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.
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.
9 milligrams (mg) calcium. 0.41 mg of iron. 114 mg of potassium. 9 mg of magnesium.
Carrots are high in vitamin A and contain good amounts of other nutrients like vitamin K, potassium, calcium, magnesium, and folate.
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.
Kiwi is rich in magnesium, which powers up energy levels and improves nerve and muscle functions.
In addition, an apple is a good source of potassium, phosphorus, calcium, manganese, magnesium, iron and zinc.
Hemp hearts (197 mg per 3 tablespoons)
In addition to a hefty dose of protein and plant-based omega-3 and -6 fatty acids, less than a quarter cup provides nearly 200 mg of magnesium.
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.
In addition to leafy greens, other vegetables high in magnesium include potatoes, broccoli, and carrots.
A 142-g cup of unpeeled cucumber also provides 193 mg of potassium and 17 mg of magnesium. The Dietary Guidelines recommend that adults consume 4,700 mg of potassium each day and 310–410 mg of magnesium, depending on sex and age.
Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
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.
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.
Eat Bananas for a Magnesium-Rich Snack
Bananas may be better known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg (or 8 percent DV) of magnesium, along with 10.3 mg of vitamin C (11.4 percent DV) and 3 g (12 percent) of fiber, according to the USDA.
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.
Magnesium deficiency can cause a wide variety of features including hypocalcaemia, hypokalaemia and cardiac and neurological manifestations. Chronic low magnesium state has been associated with a number of chronic diseases including diabetes, hypertension, coronary heart disease, and osteoporosis.
One of the biggest factors is the presence of calcium in the diet, as high calcium foods can reduce your magnesium absorption (and vice versa). Foods containing sugar and caffeine may have similar effects.