Magnesium Boosting Smoothie Recipe (2024)

FAQs

What drinks are high in magnesium? ›

A healthy smoothie should include some protein and fiber to help keep you full and provide antioxidants, vitamins and minerals—typically from fruits and vegetables.

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.

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.

Although most foods contain some amount of magnesium, your best bet is to eat lots of leafy greens, nuts, and seeds. Eating a diet packed with these foods should raise your magnesium levels quickly.

Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.

Peanut butter contains 193 milligrams of magnesium per 100 grams, making it an ample source of magnesium, according to Dr. Minich. While peanut butter packs a nutritional punch, offering protein, fiber, phosphorus and potassium, it's important to look out for the potential additions of salt and sugar.

If you're looking to cut calories and sugar from your diet, water is the perfect choice for liquid for smoothies. Not only is it calorie-free and sugar-free, but it's also money-free!

What fruit is full of magnesium? ›

Avocados: One whole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium. Papaya: One small papaya = 33 mg of magnesium. Blackberries: 1 cup = 29 mg of magnesium.

One cup of cooked oatmeal contains 57.6 mg of magnesium. Peas – Peas, which also give the body protein, potassium, vitamin A, and vitamin C, support eye and skin health. One cup of peas is equivalent to 48 mg of magnesium. Some people — children in particular — don't like the taste of peas.

One medium-sized banana contains approximately 32 milligrams of magnesium, which is about 8% of the recommended daily intake for adults. This amount can contribute to meeting your daily magnesium needs. Magnesium deficiency can lead to various health issues, including muscle cramps, fatigue, and even heart disease.

Gerolsteiner Sparkling Mineral Water contains more magnesium than most mineral waters with 108 mg per litre. Our easy-to-use Mineral Calculator provides more information and can be used to compare nearly 500 waters available worldwide.

And Gatorade does not have any vitamin C or magnesium (yes, again that magnesium!) that have an anti-inflammatory effect when you are sick. Many individuals get diarrhea when they are sugar "loaded" making Gatorade (at least the Thirst Quencher) not a great choice during sickness.

Coffee isn't a great source of vitamins and minerals, but as a plant-based drink, it contains some, and a few that we should be getting more of. 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).

Other factors that can lower magnesium levels include: Drinking too much coffee, soda, or alcohol.