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.
Nuts. 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).
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.
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.
Avocados: One whole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium.
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.
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.
Walnuts also contain particularly high amounts of magnesium (163% of the recommended daily allowance in 100 g of walnuts), vitamin E and B vitamins.
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. When it comes to essential vitamins and nutrients, magnesium is one that should be front-and-center for everyone.
Magnesium glycinate is one of the most absorbable forms of magnesium and has fewer GI side effects than other forms. If you are taking magnesium to address constipation and gut issues, the citrate form will be a better fit.
Forms of magnesium that dissolve well in liquid are more completely absorbed in the gut than less soluble forms [2,12]. Small studies have found that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate [12-16].
1. A source of magnesium. Both bottled mineral water and tap water can be sources of magnesium. This nutrient plays essential roles in regulating blood pressure, blood glucose levels, and nerve function.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
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.
Oats are a rich source of magnesium, which is key to enzyme function and energy production, and helps prevent heart attacks and strokes by relaxing blood vessels, aiding the heart muscle, and regulating blood pressure.