People can use raw spinach as a lettuce alternative, and it has a much better nutritional profile. In comparison with iceberg lettuce, it has the following amounts of nutrients: 469 mcg of vitamin A (19 times as much as iceberg lettuce) 79 mg of magnesium (11 times as much)
Spinach. Many leafy greens contain magnesium, and spinach tops the list at 78 milligrams per 1/2 cup serving of cooked leaves.
Some good sources of magnesium include leafy green vegetables — such as spinach — legumes, nuts, seeds and whole grains. Tap, mineral, and bottled waters can also be sources of magnesium, but how much magnesium they contain depends on the brand.
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.
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.
Cauliflower is a fiber-rich vegetable that is low in fat and calories. It is a great source of vitamin C while supplying a good dose of vitamin B6 and magnesium, along with a variety of other trace nutrients.
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.
Even though romaine lettuce still contains a significant amount of water at nearly 95%, the amounts of fiber, vitamins, and minerals are higher. For example, 100 g of romaine lettuce contains : 436 micrograms (mcg) of vitamin A (17 times as much as iceberg lettuce) 14 milligrams (mg) of magnesium (twice as much)
In addition to leafy greens, other vegetables high in magnesium include potatoes, broccoli, and carrots.
Tomatoes are rich in natural vitamins and minerals, including Vitamin A, K, B1, B3, B5, B6, B7, and vitamin C. It also has folate, iron, potassium, magnesium, chromium, choline, zinc, and phosphorus.
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.
Banana. Bananas may be best known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg of magnesium, in addition to 10.3 mg of vitamin C (a good source) and 3 g (a good source) of fiber, according to the USDA.
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.
A 2021 study in Molecules concluded that the antioxidant activity of tea is related to the presence of magnesium and potassium. Of the teas studied, green tea was shown to have the highest concentration of both phenolic compounds and magnesium, and it also presented the most antioxidant activity.
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.
Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [1,3]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.