According to the Office of Dietary Supplements at the National Institutes of Health, teens and adults need 250 milligrams of magnesium each day, regardless of gender. Teen boys and men should get 11 milligrams of zinc each day, while teen girls and women need 8 to 9 milligrams. Foods such as legumes, oysters and fortified cereals are high in both minerals.
Sesame Seeds
Sesame seeds contribute 101 milligrams of magnesium in every ounce, as well as 2 milligrams of zinc. You can add sesame seeds to savory baked goods, or try tahini, a spread made from ground sesame seeds, which delivers at least 5 percent of the zinc and magnesium you need each day in each tablespoon. Tahini is a key ingredient in hummus and works well as a nutritious substitute for mayonnaise on sandwiches.
Pumpkin Seeds
Each 1-ounce serving of roasted pumpkin seeds, or seeds from other winter squash, provides 156 milligrams of magnesium and 2 milligrams of zinc. They are also a good source of protein, healthy fats and calcium. Include them in cookies or brownies or in place of croutons in salads.
Chocolate and Cocoa
Each square of unsweetened baker’s chocolate delivers about one-third the magnesium and zinc you need each day. A tablespoon of unsweetened cocoa powder provides about 11 percent of the magnesium and 4 percent of the zinc the average person needs each day. Include them in baked goods or hot beverages.
Fortified Cereals
Depending on the brand you choose, hot or cold cereals can provide at least 15 percent of the magnesium and zinc you need for the day. Oatmeal and cold cereals such as shredded wheat provide about 55 milligrams of magnesium per serving. Choose hot and cold cereals that are also fortified with extra zinc to obtain about 4 milligrams of the mineral.
Oysters
Oysters are an especially rich source of zinc, providing about five day’s worth of the mineral in each 3-ounce serving. The shellfish contain about 67 milligrams of zinc, along with 30 milligrams of magnesium, amounting to about 12 percent of the daily value for magnesium.
Nuts and Raisins
Purchase mixed nuts, or create your own blend, to provide a snack rich in minerals. The top nuts for magnesium are almonds, cashews and peanuts, while cashews and almonds also provide zinc. Add raisins for extra nutrition; you’ll get about 3.5 percent of the magnesium and 9 percent of the zinc you need each day in each ounce of the dried fruit.
References
- National Institutes of Health; Office of Dietary Supplements; Magnesium
- National Institutes of Health; Office of Dietary Supplements; Zinc
- USDA National Nutrient Database: Pumpkin Seeds (NDB No: 12016)
- USDA National Nutrient Database: Cooked Eastern Wild Oysters (NDB No: 15169)
- USDA National Nutrient Database: Whole Roasted Sesame Seeds (NDB No: 12024)
- USDA National Nutrient Database: Tahini (NDB No: 12166)
- USDA National Nutrient Database: Unsweetened Cocoa Powder (NDB No: 19165)
- USDA National Nutrient Database: Unsweetened Baking Chocolate (NDB No: 19078)
- USDA National Nutrient Database: Seedless Raisins (NDB No: 09298)
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