Magnesium chloride, the salt form of magnesium, is sold as a nutritional supplement to compensate for dietary deficiencies of magnesium, a mineral that occurs naturally in the body and in food. Many foods contain the mineral, but for higher magnesium content, look for high-fiber sources, such as leafy greens, legumes, nuts and whole grains. Less obviously, "hard" water, with its high mineral content, also contains magnesium. Consult a doctor before adding an artificial supplement such as magnesium chloride to your diet.
Dietary Requirements
According to MedlinePlus, more than 300 necessary chemical reactions in the body require magnesium. Recognizing the mineral's importance, federal dietary guidelines released in 2010 recommend that adult men aim for a daily magnesium intake of 400 to 420 mg, with men over age 30 requiring more. Women need less -- 310 to 320 mg per day -- with women over 30 requiring more. MayoClinic.com warns that eating a high-fat diet may cause you to absorb less of the magnesium you consume, and cooking food may reduce its natural magnesium content. Illness, some medications or an unbalanced diet may cause a magnesium deficiency; symptoms may include irritability, muscle weakness and irregular heartbeat.
Seeds and Nuts
Topping a list of magnesium food sources, as compiled by the Department of Agriculture, are roasted pumpkin seeds and other squash seeds, which provide 151 mg of magnesium per ounce. Brazil nuts rate a distant second at 107 mg per ounce. Other nut sources of magnesium include almonds, containing 78 mg per ounce; cashews, providing 74 mg per ounce; pine nuts, containing 71 mg per ounce; peanuts, offering 50 mg per ounce; and hazelnuts, providing 46 mg per ounce.
Grains
Another solid source of magnesium, bran breakfast cereal offers about 103 mg of magnesium per ounce. Each one-fourth cup of dry quinoa provides 89 mg, compared to an equal amount of buckwheat flour with 75 mg, dry bulgur with 57 mg and oat bran with 55 mg. A 1-oz. oat bran muffin may offer 45 mg of magnesium, while one-half cup of cooked oat bran contains 44 mg. One-half cup of cooked brown rice has 42 mg of magnesium.
Fish
At 91 mg per 3-oz. portion, cooked halibut serves as another magnesium-loaded food source. The same amount of cooked walleye or pollock offers 62 mg, cooked yellow-fin tuna contains 54 mg and cooked haddock provides 42 mg.
Vegetables
One major vegetable source, spinach, provides differing amounts of magnesium depending on food preparation. Canned spinach actually offers more, at 81 mg for each one-half cup, compared to the 78 mg per one-half cup of cooked fresh spinach. Other vegetable sources of magnesium include cooked artichoke hearts at 50 mg per one-half cup; cooked beet greens at 49 mg per one-half cup; and cooked frozen okra at 47 mg per one-half cup.
Beans
Cooked mature soybeans rate highest among the legumes included on the USDA list at 74 mg per one-half cup. Cooked green soybeans offer 54 mg per one-half cup. Other legume sources of magnesium include canned white beans at 67 mg per one-half cup; cooked black beans at 60 mg per one-half cup; cooked frozen baby lima beans at 50 mg per one-half cup; and cooked navy beans at 48 mg per one-half cup.
References
- Drugs.com: Magnesium Chloride
- Department of Agriculture: Dietary Guidelines for Americans 2005; Appendix B. Food Sources of Selected Nutrients; July 2008
- Drugs.com: Magnesium
- MedlinePlus; Magnesium; July 2011
- MayoClinic.com; Magnesium Supplement (Oral Route, Parenteral Route); July 2011
- Department of Agriculture and Department of Health and Human Services; Dietary Guidelines for Americans, 2010; December 2010
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