Magnesium in combination with calcium helps to increase calcium in the bones and lower your risk of osteoporosis. One of the main functions of magnesium is to relax the muscles of the heart, lungs and blood vessels, alleviating asthma, headaches and muscle pain. With the minimum recommended daily allowance of 350 to 400 milligrams, it's important to utilize whole sources of food to obtain the necessary requirement.
Almonds
Almonds are one of the best sources of magnesium, says Dr. Carolyn Dean, author of "The Magnesium Miracle." Rich in calcium, phosphorus and vitamin E, almonds are virtually carbohydrate-free and rich in protein.
Sea Vegetables
Other high sources of magnesium, as well as iodine, calcium and iron, are sea vegetables such as seaweed, arame, algae and kelp. A nutrient found in algae studied and published in the 2005 edition of "Cancer Chemotherapy and Pharmacology" showed that it had the ability lower the risk of cancer. Consumed heavily in Japan, sea vegetables are attributed to low cancer and breast cancer rates in this country.
Quinoa
This high-protein grain is higher in magnesium and calcium than other whole grains such as wheat, barley or corn. High in iron and fiber, it's becoming a popular gluten-free option in products such as pasta and other alternative wheat-free products.
Berries
Blueberries, strawberries and raspberries are not only excellent antioxidants but fresh sources of magnesium. Known for their ability to lower the risk of cancer and inflammation associated with arthritis, these berries are packed with fiber and naturally low in calories.
Spinach
This leafy green vegetable provides more nutrients than just about any other food. Spinach is high in vitamin K, calcium and magnesium, and these vitamins and minerals work together to build strong bones. The magnesium in spinach works with folic acid to lower blood pressure and protect against heart disease.
Oatmeal
Oats, packed with 5 grams of fiber per serving, are one of the healthiest carbohydrates available and a good source of magnesium. A bowl a day of oatmeal not only provides a good mix of nutrients, but also won't negatively affect your blood sugar.
Supplementation/Cautions
While Dr. Dean recommends almonds and sea vegetables like kelp as the best sources of magnesium, they provide only approximately one-tenth of the daily requirement per tablespoon. To avoid a magnesium deficiency, and the risk of disease, she advises taking a good supplement in addition to a healthy diet of magnesium-rich foods. Dean recommends magnesium citrate and taurate for best absorption and warns that magnesium oxide is poorly absorbed and can also have a laxative effect.
