The Tamesis
beans
Legumes (including chickpeas, edamame and black beans) are rich in magnesium, fiber, B vitamins, iron, copper, zinc and phosphorus. They can aid healthy digestion, promote heart health, and thanks to their antioxidants, they can help reduce cell damage, Dilas says.
almond
One serving of almonds provides about 20 percent of your daily magnesium intake, while also providing you with vitamin E and protein, says Centr’s Angie Asche, MS, RD.
green leafy vegetables
If you already regularly eat spinach, kale, kale, and other leafy greens, you’re on the right track to maintaining your magnesium levels. Research shows that eating leafy green vegetables every day can provide you with nutrients like fiber and may help maintain blood sugar levels.
seed
Ash calls seeds “nutritional powerhouses.” If you consider mixing in flax and/or chia seeds, they are also a good source of omega-3 fatty acids, she says. Chia seeds also contain antioxidant properties that have positive effects on cardiovascular disease. Hemp seeds provide protein, and Diera says pumpkin seeds are very high in magnesium.
whole grains
In addition to magnesium, whole grains provide fiber, iron, and other vitamins and minerals. Dieras says they can help reduce the risk of heart disease, stroke, type 2 diabetes and certain cancers, and play a role in weight management.
banana
Bananas are a great source of magnesium, but they are also rich in potassium, which research shows has the potential to lower blood pressure and the risk of heart disease.
salmon
Salmon has always been one of the healthiest fish choices and is a great source of magnesium (30mg per 100g piece of salmon, to be precise). The health benefits are many. You may find that salmon helps reduce inflammation and lower high blood pressure.
shortcoming
According to Ashe, there aren’t any real negative effects from consuming magnesium-rich foods (unless, of course, you’re allergic to them). The only potential negative impact of magnesium intake comes from magnesium dietary supplements. She explains that some supplements have laxative effects and may cause diarrhea and other digestive issues. And because supplements are unregulated, you could be taking something that’s incorrectly labeled or has added ingredients that could be harmful.
“Not all supplements contain the active ingredients listed on the bottle, and the levels of active ingredients can range from low to very high,” Dilas says. “It’s important to pay attention to the formulation you choose, as different types of magnesium have different targeted benefits.”
How to track magnesium in your diet
How much magnesium a person needs depends on each individual. Asche says the recommended intake of magnesium is 310 to 420 milligrams per day. She says that number may fluctuate if you’re pregnant or are an active person who does high-intensity exercise.
If you’re concerned about not getting enough magnesium, Ashe recommends working with a nutritionist who can help you plan meals or use a food journal to track your diet. General symptoms of possible magnesium deficiency include fatigue, muscle cramps, headaches, and nausea. Because these symptoms can be related to other health problems, Dilas says seeing a doctor and getting a blood or urine test will best determine whether you have a magnesium deficiency.
Magnesium supplements are also an option to help increase your intake. You just need to make sure the supplements you take have been screened for contaminants and look for supplements that have been third-party tested and can verify that the ingredients you’re taking are what’s listed on the label. Also, before incorporating any supplement into your diet, be sure to talk to your doctor or healthcare provider to make sure it’s the right choice for you.
