Magnesium and fiber are critical components of a healthy diet. Magnesium is a mineral, and according to the National Institutes of Health, it is necessary for more than 300 different biochemical reactions in the body. Half of your body's magnesium is found in bones, where the mineral is important for maintaining bone strength. It is also central to nerve and muscle function. Fiber is the part of fruits, vegetables and grains that is neither digested nor absorbed. Fiber keeps the intestines working comfortably and helps prevent many diseases.
HIgh Fiber Foods
Fiber comes in two forms, soluble and insoluble. These benefit the body in different ways. Soluble fiber acts like a sponge, absorbing water in the intestines.This slows the rate of sugar digestion and absorption into the bloodstream. MayoClinic.com recommends oat bran, kidney beans, lentils, sweet potatoes, oranges, broccoli, pears, apples, barley and peas as good sources of soluble fiber. Insoluble fiber does not dissolve in water and is found in plant leaves, peels, skins and the outer coverings of whole grains, such as wheat bran. By absorbing and holding water, insoluble fiber makes stools softer, aids in digestions and prevents constipation. Foods rich in insoluble fiber include legumes, sunflower seeds, soybean nuts, almonds and the skins of fruit.
High Magnesium Foods
Most individuals can meet their daily requirement for magnesium by eating a variety of whole grains, legumes, nuts and green leafy vegetables. According to the Office of Dietary Supplements at the National Institutes of Health, halibut, cashews, almonds, spinach, peanuts, beans, brown rice, yogurt and oatmeal are rich food sources of magnesium. In areas with hard water, tap water can provide an additional source of magnesium.
Diet Changes
Small changes can boost the amount of fiber and magnesium in daily meals. Replace refined white bread with whole-grains, such as those containing whole wheat flour, wheat bran or oat bran, whole grain cornmeal, wheat germ and barley. Check the labels on breakfast cereals and start the day with a whole grain cereal that provides both magnesium and fiber, Substitute brown or wild rice for white rice. Instead of iceberg lettuce, choose salad greens that are rich in fiber and magnesium, such as spinach.
Amounts
According to the American Academy of Family Physicians, adult men age 50 and younger should aim for 38 g of fiber per day. Men over 50 should consume at least 30 g of fiber per day. Adult women under age 50 need 25 g of fiber per day and those over 50 should receive 21 g per day.
The recommended daily allowance of magnesium is 400 mg per day for adult males ages 19 to 30 and 310 mg per day for females in the same age group. Adults over age 31 should receive 420 mg per day for males and 320 mg per day for females.
Benefits
Both magnesium and fiber promote cardiovascular health, assist in the maintenance of normal blood pressure and help regulate blood sugar levels. A diet high in soluble fiber reduces blood levels of LDL, the harmful form of cholesterol.
In addition, a high fiber diet curbs overeating since fiber remains in the stomach longer, absorbs water and helps you feel satisfied.
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