5. Fish: The Seafood Sources of Magnesium for a Healthy Heart and Brain
Salmon: Salmon is a delicious and nutritious fish that is high in magnesium. A 3.5-ounce serving of cooked salmon contains about 34 mg of magnesium, or 9% of the daily recommended intake. Salmon is also an excellent source of omega-3 fatty acids, which promote heart health, as well as other essential nutrients like vitamin D and protein. Salmon can be enjoyed grilled, baked, or pan-seared, and pairs well with a variety of sides like vegetables, grains, or salads.
Mackerel: Mackerel is another magnesium-rich fish option. A 3.5-ounce serving of cooked mackerel provides about 60 mg of magnesium, or 15% of the daily recommended intake. Mackerel is also a fantastic source of omega-3 fatty acids and other important nutrients like vitamin B12 and protein. Mackerel can be enjoyed grilled, smoked, or even canned, and can be incorporated into various dishes like salads, sandwiches, and grain bowls.
Halibut: Halibut is a lean, white fish that is high in magnesium. A 3.5-ounce serving of cooked halibut contains about 50 mg of magnesium, or 13% of the daily recommended intake. In addition to magnesium, halibut is an excellent source of protein, omega-3 fatty acids, and other essential nutrients like vitamin D and potassium. Halibut can be enjoyed baked, broiled, or grilled, and pairs well with a variety of sides like vegetables, grains, or salads.
Tuna: Tuna is another fish that is rich in magnesium. A 3.5-ounce serving of cooked tuna contains about 64 mg of magnesium, or 16% of the daily recommended intake. Tuna is also a good source of omega-3 fatty acids, protein, and other essential nutrients like vitamin B12 and selenium. Tuna can be enjoyed fresh or canned, and can be used in various dishes like sandwiches, salads, and rice bowls, or simply seared and enjoyed as a main course. (5)
