Magnesium is one of the most important minerals for your body. It supports hundreds of biochemical reactions, from muscle and nerve function to energy production and mood regulation. It also helps prevent chronic diseases, such as diabetes, heart disease, and osteoporosis.
Unfortunately, many people don’t get enough magnesium from their diet.
According to the National Institutes of Health, the recommended daily intake of magnesium for adults is 310 to 420 milligrams (mg), depending on age and gender. However, the average intake in the United States is only about 250 mg per day.
That’s why it’s a good idea to include more magnesium-rich foods and drinks in your diet. Not only will they help you meet your magnesium needs, but they will also provide other nutrients and antioxidants that can boost your health and wellness.
In this article, I’ll share with you 7 drinks high in magnesium that you can easily make or buy. These drinks are delicious, refreshing, and nutritious. They will help you stay hydrated, energized, and relaxed throughout the day.
1. Green tea
Green tea is one of the best sources of magnesium among beverages.
One cup of brewed green tea contains about 25 mg of magnesium, or 6% of the daily value (DV). Green tea also has many other health benefits, thanks to its high content of polyphenols, catechins, and caffeine.
These compounds can help lower blood pressure, cholesterol, inflammation, and oxidative stress. They can also improve brain function, metabolism, and immunity.
To make green tea, simply steep one teaspoon of loose leaves or one tea bag in a cup of hot water for 3 to 5 minutes.
You can add some lemon juice or honey for extra flavor and vitamin C. Enjoy green tea hot or cold, preferably without milk or sugar.
2. Orange juice
Orange juice is another drink high in magnesium that you can easily find or make at home.
One cup of fresh orange juice provides about 27 mg of magnesium, or 7% of the DV. Orange juice is also rich in vitamin C, folate, potassium, and antioxidants that can support your immune system, skin health, and blood pressure.
To make orange juice, simply squeeze the juice from fresh oranges using a juicer or a hand squeezer.
You can also blend the whole oranges with some water for extra fiber and pulp. Drink orange juice within a few hours of making it to preserve its freshness and nutrients.
3. Mineral water
Mineral water is water that naturally contains minerals like calcium, magnesium, sodium, and bicarbonate.
The amount and type of minerals vary depending on the source and brand of mineral water. Some mineral waters are naturally sparkling, while others are still or carbonated.
Mineral water can be a great way to increase your magnesium intake while staying hydrated.
For example, one cup of San Pellegrino mineral water contains about 53 mg of magnesium, or 13% of the DV. Mineral water can also help balance your electrolytes, improve your digestion, and prevent kidney stones.
You can drink mineral water plain or flavored with some lemon, lime, cucumber, or mint. You can also use it to make cocktails or mocktails with some fruit juice or syrup.
4. Kefir
Kefir is a fermented drink made from milk or water mixed with kefir grains. Kefir grains are cultures of yeast and bacteria that produce lactic acid and carbon dioxide during fermentation.
Kefir has a tangy, sour taste and a creamy texture similar to yogurt.
Kefir is a good source of magnesium as well as protein, calcium, phosphorus, vitamin B12, and probiotics.
One cup of plain kefir made from cow’s milk provides about 32 mg of magnesium, or 8% of the DV. Kefir can help improve your gut health, bone health, immunity, and mood.
You can buy kefir from grocery stores or health food stores or make it at home with some milk and kefir grains. You can drink kefir plain or flavored with some honey, vanilla extract, or fruit puree.
5. Cocoa
Cocoa is the powder made from roasted and ground cacao beans. Cocoa is rich in flavonoids, antioxidants that can protect your cells from damage and inflammation.
Cocoa can also improve your blood flow, brain function, and mood by stimulating the production of nitric oxide and endorphins.
Cocoa is also a great source of magnesium. One tablespoon of unsweetened cocoa powder contains about 27 mg of magnesium, or 7% of the DV.
You can use cocoa to make hot chocolate, smoothies, or baked goods. To make hot chocolate, simply whisk some cocoa powder with some milk and sugar in a saucepan over low heat until smooth and frothy.
6. Beet juice
Beet juice is the juice extracted from raw or cooked beets. Beets are root vegetables that have a deep red color and a sweet, earthy flavor.
Beets are high in nitrates, compounds that can lower blood pressure, enhance exercise performance, and protect your brain from aging.
Beet juice is also high in magnesium. One cup of beet juice provides about 39 mg of magnesium, or 10% of the DV. Beet juice also contains folate, iron, potassium, and antioxidants that can support your blood health, liver health, and immunity.
You can make beet juice by juicing fresh beets or blending them with some water and straining the pulp. You can also buy beet juice from grocery stores or health food stores.
Drink beet juice within a few hours of making it or store it in an airtight container in the refrigerator for up to 3 days.
7. Beer
Beer is an alcoholic drink made from fermented grains, hops, yeast, and water. Beer is one of the oldest and most popular drinks in the world.
Beer has a range of flavors, colors, and alcohol content depending on the type and quality of ingredients and brewing methods.
Beer is also surprisingly high in magnesium. One can of regular beer contains about 21 mg of magnesium, or 5% of the DV. Beer also contains some B vitamins, selenium, phosphorus, and antioxidants that can benefit your health in moderation.
However, beer also has some drawbacks. It contains calories, carbohydrates, alcohol, and gluten that can cause weight gain, blood sugar spikes, dehydration, and inflammation if consumed excessively.
Therefore, you should limit your beer intake to no more than one drink per day for women and two drinks per day for men.
Conclusion
Magnesium is an essential mineral that you need for optimal health and well-being. You can get more magnesium from your diet by drinking more magnesium-rich beverages, such as green tea, orange juice, mineral water, kefir, cocoa, beet juice, and beer.
