The mineral compound magnesium chloride is essential for health, according to the U.S. National Institutes of Health (NIH). Magnesium helps maintain muscle and nerve function, keeps bones strong, maintains regular heartbeat and is important for the immune system. The recommended daily allowance for teens and adults is 310 to 420 mg per day, which is easily achieved through a healthy diet. If you need more because you're taking certain medications or have health issues, you can eat as much dietary magnesium as you want to, as the NIH explains that magnesium overdose does not occur through diet.
Step 1
Have whole grains for breakfast. Two rectangular shredded wheat biscuits contain 55 mg of magnesium, as does 1 cup of instant fortified oatmeal prepared with water. A half-cup of bran flakes has 40 mg, and so does 1/2 cup of cooked long-grain brown rice. A quarter-cup of quinoa contains nearly 90 mg of magnesium. Bread made with whole grain wheat flour that includes wheat bran and wheat germ has significantly more magnesium than bread made from refined white flour.
Step 2
Eat fish for dinner. Three ounces of cooked halibut contains 90 mg of magnesium, while walleye pollock, yellowfin tuna and haddock also are good sources.
Step 3
Include vegetables at lunch and dinner. A half-cup of frozen cooked spinach contains 75 mg of magnesium, and cooked okra, beet greens and artichokes have about 50 mg per 1/2 cup. Baked potatoes with the skin on also are a good source of magnesium, with 50 mg per medium-size spud.
Step 4
Eat beans. Cooked black-eyed peas, vegetarian baked beans, Great Northern beans, lentils, kidney beans, navy beans, lima beans and pinto beans all have at least 35 mg of magnesium per 1/2 cup, and soybeans have the most powerful magnesium punch for beans at 75 mg per 1/2 cup.
Step 5
Munch on nuts and seeds for snacks. One ounce of roasted pumpkin or squash seed kernels is packed with 151 mg of magnesium. An ounce of Brazil nuts has over 100 mg, while dry roasted almonds, cashews, hazelnuts and peanuts all have at least 45 mg of magnesium per ounce. Two tablespoons of smooth peanut butter is another good choice.
Step 6
Drink mineral water or hard water from the tap. Distilled water has no magnesium content, and soft, filtered and some bottled water have very little or no magnesium.
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