The group of green teas was the best source of phenolic compounds (110.73 mg/100 mL) and magnesium (1885 µg/100 mL) and was also characterised by the highest antioxidant activity (59.02%). This type of tea is a great contributor to the daily intake of the studied components.
Rooibos leaves and tea, for instance, contain a lot of calcium – but they also contain a lot of magnesium to help us absorb that calcium. Likewise, rooibos's copper content helps us absorb its iron reserves. These superior absorption rates lead to greater rejuvenation.
Dried herbs
Dried Coriander provides the most magnesium with 694mg (174% DV) per 100 gram serving, or 14mg (3% DV) per tablespoon. It is followed by Chives (160% DV), Spearmint (151% DV), Dill (112% DV), Sage (107% DV), Basil (106% DV), and Savory (95% DV).
In our study, the levels of Mg and Ca were higher in black (4.4 mg Mg/200 mL, 3.5 mg Ca/200 mL) than dark (1.5 mg Mg/200 mL, 1.5 mg Ca/200 mL) and green teas (1.7 mg Mg/200 mL, 0.3 mg Ca/200 mL) (Table 2).
Earl Grey tea, specifically, contains low concentrations of iron, potassium, magnesium, riboflavin, and folic acid, all of which have been known to benefit the body.
However, all substances with caffeine do deplete magnesium. You may not want to quit drinking green and matcha teas, for example, or organic coffee (especially if you take it without sugar). If you have a tea or coffee habit, simply replace your lost magnesium daily.
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.
Foods With Magnesium
Many types of foods contain magnesium. These include leafy green vegetables, whole grains, beans, nuts, and fish.
But caffeine causes the kidneys to release extra magnesium regardless of body status. If you drink caffeinated beverages such as coffee, tea and soda regularly, your risk for magnesium deficiency is increased.
Potential Health Benefits of Rooibos Tea
Unlike green and black tea, it also contains no tannins, which can be bitter. Although it has little nutritional value, rooibos tea is rich in antioxidants, which may benefit health.
Magnesium diglycinate (or bisglycinate), has been found to be easily absorbed and transported to the bloodstream. It's shown to be consistently better absorbed than other forms of magnesium, including magnesium oxide and magnesium citrate, making it an ideal magnesium supplement for everyday magnesium replenishment.
Since phosphorous intake is increased when drinking most carbonated beverages, this depletes your body of both calcium and magnesium. It's not just sugary soft drinks that produce this negative effect. Phosphoric acid is also found in diet sodas. One 12 ounce cola contains approximately 40 mg of phosphoric acid!
Avocados: One whole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium.
Vitamins and minerals
Let's start with magnesium. A cup of coffee contains about 7 mg, which is a drop in the daily-requirement bucket (420 mg for men, 320 mg for women). But because we don't eat enough fruit, vegetables, and whole grains, the average American's intake falls about 100 mg short of the daily goal.
Nonfat or Lowfat Greek Yogurt
Nonfat or low-fat Greek yogurt is a great source of magnesium: Expect roughly 18.7 mg in just one 6-oz container, according to the USDA.
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.
Oats as a source of magnesium
In addition to a high magnesium value, oats offer other benefits. The flakes have a high content of the water-soluble dietary fiber beta-gluacan. This lowers blood sugar and cholesterol levels and can prevent cardiovascular disease.
Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.