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).
Magnesium is widely distributed in plant and animal foods and in beverages. 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.
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.
Almonds and cashews are rich in magnesium. One ounce of almonds contains 80 milligrams for 19% of the DV. Cashews are almost as good, with 74 milligrams for 18% of the DV. Plus, you'll get all the other great health benefits from eating nuts.
Papaya fruits are a rich source of potassium, magnesium, and vitamins A and C.
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.
Banana flower contains magnesium, reduces anxiety and boosts the mood. They act as natural antidepressants.
Walnuts are also a good source of magnesium (44 mg/oz) and phosphorus (98 mg/oz) – both important minerals involved in the body's processes.
Increase magnesium-rich foods in your diet
Choose foods that are whole and unprocessed. Green leafy vegetables, wholegrains, nuts, seeds and legumes are great sources of this vital mineral.
But carrots also provide us with other important nutrients: they are an important source of vitamin E, vitamin K, carbohydrates, folic acid and magnesium.
Almonds supply 20% (76mg) of your recommended daily dose of magnesium in just one 1 oz. handful, making them an excellent source of a magnesium to help support immunity.
23 almonds a day.
When compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin and niacin. Just remember 1-2-3. 1 ounce of almonds, or about 23 almond nuts, is the ideal daily portion recommended by the Dietary Guidelines for Americans.
Foods can both provide dietary minerals and contain components that impact the bioavailability of minerals in the digestive system. Kiwifruit exceeds most other fruits in its content of key micronutrients including potassium, phosphorus, magnesium, calcium, iron, and folate.
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.