1. Skip the Processed Grains
You reap many benefits when you choose magnesium-rich grains. Adding foods rich in magnesium to your diet lowers your risk of getting gallstones, supports your immune system and helps regulate blood sugar levels. You might wonder, however where you find grains high in magnesium. The first step is to avoid processed foods. Bleached and stripped of their nutritional content, white flour and white rice must be enriched to provide anything worth lifting a fork for. This enrichment only provides the vitamins and minerals deemed important, and most of the time magnesium doesn't make the list. These chemically-based minerals sprayed on stripped white rice may even end up washed off when you cook it. Step away from the white and enjoy the diversity natural whole grains have to offer. Also, be wary of "multi-grain" on the label. This means only that they used more than one type of grain, but it does not necessarily mean they used high quality "whole" grains.
2. Rice Is Nice
Whole grain brown or wild rice is rich in many minerals, including magnesium. These minerals are naturally occurring, so you know your getting the natural form of the magnesium. In fact, long grain brown rice has four times the magnesium than white rice, enriched or not. You get twice the phosphorus and zinc to boot in the brown rice as well. Wild rice is even healthier, it provides nearly twice the amount of fiber, nearly 2 grams per serving, and has a good amount of protein as well.
3. Oats, Not Just Good for Your Heart
Whole oats are also rich in magnesium. A study at Harvard University even said that eating magnesium rich foods, such as oatmeal, could cut the risk of diabetes in women. Unfortunately, women aren't getting enough magnesium with an average of them only getting about half of their RDA of the mineral. Adult females need anywhere from 310 to 400 milligrams a day, depending on their condition. Adding raisins to your oatmeal also gives the magnesium level a boost, as raisins are high in the mineral as well. A great way to boosts the magnesium level in your casseroles is to add whole, rolled oats with a few seasonings to the top instead of the refined flour bread crumbs. The oats also give your casseroles a great hearty texture and a richer flavor, than your average crumbs.
4. Go Organic
Because of crop rotation and the lack of chemical pest controls used in organic farming, the foods produced organically are much healthier. But, did you know, they are higher in magnesium as well? The organic farming practices produce sometimes two to four times the amount of magnesium than non-organic foods. Therefore, when you buy organic, you are getting more for your money, literally.
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