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Bananas
Another affordable and very convenient food we are all familiar with. People usually look for bananas when they need an extra source of potassium, but little they know bananas contain a lot of magnesium as well. One cup contains around 100 mg of magnesium, and they provide prebiotics as well, which are carbohydrates that promote a healthy gut microbiota.
Also, read 15 Warning Signs of Magnesium Deficiency.
References
Chacko, S. A., Sul, J., Song, Y., Li, X., LeBlanc, J., You, Y., … & Liu, S. (2010). Magnesium supplementation, metabolic and inflammatory markers, and global genomic and proteomic profiling: a randomized, double-blind, controlled, crossover trial in overweight individuals–. The American journal of clinical nutrition, 93(2), 463-473.
De Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), 1-46.
Ford, E. S., & Mokdad, A. H. (2003). Dietary magnesium intake in a national sample of US adults. The Journal of Nutrition, 133(9), 2879-2882.
Rude, R. K., Singer, F. R., & Gruber, H. E. (2009). Skeletal and hormonal effects of magnesium deficiency. Journal of the American College of Nutrition, 28(2), 131-141.
