Magnesium is an important mineral involved in a variety of bodily functions. The National Institutes of Health states that magnesium is necessary for effective relaxation and contraction of muscles, production and transport of energy, regulation of certain enzymes and production of protein. While magnesium deficiency is rare, it does occur and can lead to serious or potentially fatal health complications. According to the Office of Dietary Supplements (ODS), magnesium plays a role in preventing and treating several chronic health conditions, including high blood pressure, heart disease and diabetes.
Step 1
Eat more leafy green vegetables with your meals. The ODS states that green vegetables are excellent sources of magnesium due to their chlorophyll content. Just 1/2 cup of cooked spinach provides 75 mg of magnesium, which is 20 percent of the Daily Value.
Step 2
Snack on nuts or add them to salads and stews. One ounce of dry roasted almonds contains 80 mg of magnesium. Cashews, peanuts, and hazelnuts are other good nut sources of the mineral.
Step 3
Choose whole-grains over white flour. The magnesium-rich bran and germ are removed from flour during processing, making white flour a poor source of the mineral, according to the ODS. Whole grains, such as long-grained brown rice and bran flakes, provide 40 mg of magnesium per 1/2 cup serving. Oregon State University recommends choosing shredded wheat or instant fortified oatmeal for breakfast to help meet daily magnesium needs.
Step 4
Include a variety of beans in your diet. Cooked soybeans provide 75 mg of magnesium per 1/2 cup serving, and kidney and pinto beans provide 35 mg each per 1/2 cup serving.
Step 5
Use care when preparing and cooking your meals, as some methods of cooking, such as boiling and steaming, remove a substantial amount of magnesium from foods. The George Mateljan Foundation states that no magnesium is lost when nuts, such as peanuts or almonds, are roasted or processed into peanut or almond butter. Beans are the most susceptible to magnesium loss, and navy beans lose up to 65 percent of their magnesium content when cooked.
Step 6
Leave your water untreated. Depending on your area and water supply, tap water can be a good source of magnesium in the diet. Hard water contains more magnesium than soft water, and drinking a glass or two each day can significantly increase your magnesium consumption, according to the ODS.
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