Preventing malnutrition with a nutrient-dense diet keeps your body performing well. When your body stores of vitamins and minerals drop, your metabolism and health suffer. Medical tests may indicate low blood levels of vitamin B6 and magnesium if you have digestive absorption problems or long periods of unbalanced nutrition in your diet. You can restore vitality to your cardiovascular, nervous, endocrine and musculoskeletal systems -- or prevent health problems -- by increasing your intake of these nutrients from healthy foods.
Daily Intakes
An average 2,000-calorie diet should supply 310 mg of magnesium to adult women and 400 mg of magnesium to men, with an additional 20 mg for both after age 30. Vitamin B6 needs of 1.3 mg for all adults climb to 1.5 mg for women and 1.7 mg for men after age 50.
Food Groups
Every food group offers sources of magnesium and vitamin B6, with some groups stronger for one nutrient or the other. Don't just eat the same foods to achieve your daily goals. Composing your meals from a variety of items in each of the protein, dairy, grain, fruit and vegetable food groups balances your nutritional intake as you emphasize particular minerals and vitamins.
The Best Food Sources
Protein foods such as halibut and almonds provide 20 percent daily value of magnesium, while chicken, pork and beef have 15 percent daily value or more of B6. Dairy products that include milk, yogurt and cheese have low to moderate amounts of both nutrients, which add up when you eat these foods frequently. Fortified cereal provides 100 percent of your daily vitamin B6 requirements at any age, a good safeguard against anemia, or low red blood cell count. Wheat and oat bran cereals also contain moderate amounts of magnesium. Potatoes, cooked spinach and legumes such as lentils and pinto beans are among vegetable sources for significant content of both nutrients. Bananas have high vitamin B6 and moderate magnesium, while orange juice contributes moderate amounts of each nutrient to your diet.
Considerations
Unless you have diabetes, heart problems or osteoporosis, try to meet your magnesium requirements from food instead of supplements for better general nutrition. Eating fortified foods should satisfy your vitamin B6 needs without supplementation if you are healthy. If you have vitamin-deficiency anemia or magnesium-related health issues, your doctor should monitor your blood levels and any medication for nutritional management.
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