The recommended daily requirements for magnesium are 400 mg to 420 mg for adult males and 310 mg to 320 mg for adult women. If your doctor diagnoses you with an underlying disorder such as compromised kidney function, you may be at risk for developing hypermagnesemia, or high blood levels of magnesium. Your doctor will likely begin regularly monitoring your serum electrolyte levels, and she may also prescribe a low-magnesium diet. Having a basic understanding of the magnesium content of common everyday foods will help you to follow your doctor's recommendations.
Magnesium in Dairy
In the dairy food group, eggs, milk, butter and cream contain low levels of magnesium. Hard cheeses are also a safe option, as long as you limit your intake of them. As your prescribed allowance per day of magnesium is lower than that for a healthy individual, you must closely monitor your intake of dairy, as even products identified as containing low levels of magnesium may, for you, contain high enough levels of the mineral to require careful planning to offset. As an example, a 1-cup serving of fat-free or low-fat milk contains 27 mg of magnesium.
Meat and Fish Options
Low-magnesium meats include pork, roast beef, lamb, ham and beef tongue. Cod and halibut fish are low-magnesium seafood options. Incorporate meats like veal, bacon, turkey and chicken, but do so in moderation, as the Center for Magnesium Education and Research describes these as containing a "medium" level of magnesium. This is also true for seafood such as lobster, flounder, prawns and salmon. Avoid clams, shrimp, cockles and crab, as they contain high levels of magnesium.
Low-magnesium Fruits
The long list of fruits containing low magnesium includes strawberries, plums, grapes, grapefruit, oranges, pineapple, raspberries and apples. Plantains and papaya contain moderate amounts of the mineral. The USDA National Nutrient Database lists them as containing 64 mg and 66 mg of magnesium, respectively, per serving. Avoid dried fruits such as apricots, figs and dates, as the manner in which they are processed causes concentrated magnesium, as well as other nutrient amounts.
Vegetable Options
The list of low-magnesium vegetables from which you can choose is also long and includes tomatoes, broccoli, asparagus, peas, onions, carrots, cauliflower and cucumbers. Vegetables that contain higher amounts of the mineral include okra, raw cabbage, horseradish, sweet corn and artichokes; if you enjoy these, consume them in moderation. Soy beans and products such as tofu and soy milk are magnesium-rich; avoid those if possible. Additionally, stay away from butter beans, seaweed, collard greens and spinach. A 1-cup serving of spinach contains 157 mg of the mineral.
Allowable Breads and Grains
Whole-grain breads and cereals are more nutritious than processed breads and cereals that contain refined ingredients--unless you are adhering to a magnesium-restricted diet. Ingredients such as whole-grain wheat and buckwheat flours, as well as raw bran, contain high amounts of magnesium. Generally, processed foods made with refined ingredients like white rice and wheat flours contain far less of the mineral. However, talk to your doctor or dietitian about appropriate alternatives to supplement or replace this food group, rather than opting for less nutritious grain and bread choices for that reason.
References
- MedlinePlus: Magnesium In Diet
- Center for Magnesium Education and Research: Common Foods Very High, High, Medium and Low in Magnesium
- USDA National Nutrient Database for Standard Reference, Release 23: Magnesium, Mg (mg) Content of Selected Foods per Common Measure, sorted by nutrient content
- UpToDate.com: Causes and Treatment of Hypermagnesemia
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