Magnesium is an element with the atomic number 12 and is an essential nutrient for all living cells. It's the fourth most abundant element in the human body and is primarily concentrated in the bones. Magnesium is used by enzymes that are involved in the synthesis of adenosine triphosphate (ATP), which is used to store chemical energy. It's also needed to synthesize deoxyribonucleic acid (DNA).
Step 1
Eat more beans and green vegetables. The chlorophyll molecules that give leafy vegetables their green color contain magnesium. The best sources of magnesium include spinach and kale. The best types of beans for magnesium include black beans, lima beans, navy beans and soy beans.
Step 2
Consume more nuts and seeds. Nuts and seeds are a quick method of adding magnesium to your diet because they may be eaten as a snack. The best types of nuts for magnesium include almonds, Brazil nuts, cashews and pine nuts. The seed sources of magnesium include pumpkin, squash and sunflower.
Step 3
Add more whole grains to your diet such as buckwheat. They're good sources of magnesium, but it's concentrated in the bran germ, which is removed during the milling process. Unrefined flour can be a good source of magnesium, but white, refined flour generally doesn't contain significant amounts of magnesium.
Step 4
Drink tap water. Unfiltered water may be a significant source of magnesium, depending on the specific water supply. You can identify "hard" water that contains more minerals if it tends to leave a mineral deposit in sinks and bathtubs.
Step 5
Take magnesium supplements. The recommended dietary allowance (RDA) for males and females is 80 milligrams (mg) for ages 1 to 3, 130 mg for ages 4 to 8 and 240 mg for ages 9 to 13. The RDA for males is 410 mg for ages 14 to 18, 400 mg for ages 19 to 30 and 420 for ages 31 and up. The RDA for females is 360 mg for ages 14 to 18, 310 mg for ages 19 to 30 and 320 mg for ages 31 and up.
Things You'll Need
- Fruits
- Vegetables
- Nuts
- Whole grains
- Magnesium
Member Comments