Magnesium is a macromineral the body requires to function properly. The cardiovascular and immune systems, along with the muscles and nerves require high levels of magnesium, as noted by the National Institute of Health. According to the Linus Pauling Institute, inadequate intake of magnesium can lead to low blood calcium levels, a decrease in appetite, nausea and vomiting. People suffering from disorders involving the gastrointestinal tract or kidneys as well as alcoholics and the elderly are at risk for developing a magnesium deficiency. Too much magnesium can be harmful and may cause diarrhea. Magnesium chloride is the supplement form of magnesium, as indicated by the Linus Pauling Institute. Magnesium is naturally found in many foods and is present in all the food groups, as seen in the USDA Nutrient Database.
Fruits
The Dietary Guidelines for Americans recommend eating at least 2 cups of fruit per day. Eating fruit will go a long way to achieving adequate magnesium intake. Fruits rich in magnesium include pineapples, raisins, oranges, pumpkin, papaya, plantains, bananas, raisins and raspberries.
Vegetables
Try eating a serving or two of vegetables with lunch and dinner to boost your intake of magnesium. Add vegetables to soup, salad or sauces to increase your daily consumption of minerals. Broccoli, Brussels sprouts, squash, corn, artichoke, okra, spinach, potatoes, tomatoes, collard greens, turnip greens, carrots and cucumbers all provide a healthy dose of magnesium.
Grains
Adding whole grains to your diet will help increase magnesium intake. The U.S. Department of Agriculture suggests eating 3 oz. of whole grains daily. Sources of grains that contain magnesium include corn meal, pasta, oatmeal, rice, bread, cereal and trail mix.
Dairy
Pairing milk with oatmeal or cereal is one way of adding extra magnesium. Yogurt mixed with raisins or trail mix is an additional way to ensure adequate magnesium in your diet. Cheese is another dairy source of magnesium.
Protein Sources
Beans provide a high amount of magnesium at 134 mg per cup, as noted by the USDA Nutrient Database. A serving of tuna fish yields about 28 mg per 3 oz. Turkey, lamb, beef, peanut butter, nuts, fish, chicken and tofu also supply a significant amount of magnesium.
Tips
A simple blood sample will show if you are deficient in magnesium. If you believe you are at risk, ask your doctor about ordering a blood test.
References
- National Institute of Health: Office of Dietary Supplements: Magnesium
- Linus Pauling Institute at Oregon State University: Micronutrient Information Center: Magnesium
- USDA Nutrient Data Base for Standard Reference, Release 22: Magnesium Content of Selected Foods per Common Measure
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2005
Member Comments