6. Dairy Products: The Calcium and Magnesium-Rich Foods for Strong Bones and Teeth
Yogurt: Yogurt is a delicious and nutrient-dense dairy product that is rich in magnesium. One cup of plain, low-fat yogurt contains about 42 mg of magnesium, or 11% of the daily recommended intake. Yogurt is also a good source of protein, calcium, and probiotics that support gut health. It can be enjoyed on its own, used as a base for smoothies, or incorporated into various sweet and savory dishes.
Kefir: Kefir is a fermented dairy beverage that is high in magnesium. One cup of plain, low-fat kefir contains about 50 mg of magnesium, or 13% of the daily recommended intake. Kefir is also a good source of protein, calcium, and probiotics that support gut health. It can be enjoyed on its own, used as a base for smoothies, or incorporated into various recipes.
Cheese: Cheese, particularly Swiss and Cheddar varieties, is a tasty and magnesium-rich dairy product. One ounce of Swiss cheese contains about 22 mg of magnesium, or 6% of the daily recommended intake, while one ounce of Cheddar cheese provides about 12 mg of magnesium, or 3% of the daily recommended intake. Cheese is also a good source of protein, calcium, and other essential nutrients like vitamin A and phosphorus. It can be enjoyed on its own, added to sandwiches or salads, or incorporated into various dishes like casseroles, pasta, or pizza.
Milk: Milk is a classic dairy product that is rich in magnesium. One cup of whole milk contains about 24 mg of magnesium, or 6% of the daily recommended intake. Milk is also a good source of protein, calcium, and other essential nutrients like vitamin D and potassium. It can be enjoyed on its own, used as a base for smoothies, or incorporated into various recipes like soups, sauces, or baked goods. (6)
