Best food groups: Beans, nuts, dark green vegetables, poultry, lean meat, unrefined grains
Also consider: Beet greens, navy beans, cowpeas, great northern beans, tomato paste, trail mix, cooked oat bran
What is magnesium and why is it so important? Magnesium is responsible for over three hundred biochemical reactions in the body including maintaining normal muscle and nerve function, keeping heart rhythm steady, supporting a healthy immune system, and keeping bones strong to prevent breaks or fractures. Magnesium has also been shown to help regulate blood sugar levels and blood pressure.
Magnesium deficiency in the United Sates is rare but can be caused by inadequate intake, as well as digestive health challenges. Inflammatory bowel disease such as Crohn's disease can cause decreased absorption of a variety of nutrients, including magnesium. Vomiting or diarrhea can cause a deficiency in magnesium as well. Early signs of magnesium deficiency include loss of appetite, nausea and vomiting, fatigue and weakness, numbness and tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms.
Did you know? Poorly controlled diabetes may increase the need for magnesium due to increased nutrient loss in the urine. The elderly are at most risk for magnesium deficiency, according to NHANES, because they consume fewer calories, compared to younger populations. Additionally, certain medications, such as diuretics, can lead to excessive magnesium loss.
How much is enough?
The DV for magnesium is 400 mg, based on a 2,000-calorie diet.
Use of over-the-counter supplements and drugs containing magnesium has become more prevalent over the years. Antacids, laxatives, multivitamins, and even relaxation tinctures can contain magnesium. The first sign that you've ingested too much magnesium is usually diarrhea. Other symptoms can include generalized weakness (both in muscle and in bones), sleepiness, very low blood pressure, and shortness of breath.
Supplements: You can find magnesium in multivitamins and bone-building compounds, and as individual supplements in the form of magnesium oxide, magnesium sulfate, and magnesium carbonate. In a study that compared magnesium supplements, magnesium chloride and magnesium lactate had the highest bioavailability.
1. Spinach
We've all had drilled through our heads that fresh is best and canned foods are nutritionally void. Not true! Go figure that cooked and canned spinach, not raw, ranked the highest magnesium food on this list! An animal study showed that cooked spinach still contains oxalate, which is believed to inhibit the bioavailability of magnesium. However, the study showed that magnesium absorption was not impaired.
2. Pumpkin Seeds
Magnesium-rich pumpkin and other squash seeds are among the healthiest seeds in the world, especially for men, because their nutritional profile benefits prostate health. They are also a great source of beta-sitosterol, a plant sterol that helps lower cholesterol and reduce the swelling of the prostate.
Pumpkin seeds found in Mexico date back over 7,500 years. This seed played a large role in Native American cuisine and medicine.
3. Soybeans
Soybeans are sold in various forms, including as fresh or frozen edamame, fresh mature soybeans, and dried soybeans. Edamame refers to the raw immature soybean that varies in nutritional content from the mature version. Soy is an excellent source of magnesium, in addition to being a complete source of protein, meaning it has all of the essential amino acids that humans must consume in order to remain healthy. Soybeans have been studied among large populations for many years and offer some promise for reducing the risk of developing breast, prostate, ovarian, and uterine cancer.
4. White Beans
You may know this legume as the Boston bean, white coco bean, pea bean, alubia chica, haricot, or navy bean.
5. Black Beans
Black beans are loaded with prebiotics (nutrients for bacteria) to allow healthy bacteria (probiotics) to flourish. Besides being an excellent source of magnesium and other nutrients , black beans are rich in soluble fiber and higher in polyphenols than lentils and chickpeas.
This may be the most popular bean in the western hemisphere. It is used in many popular dishes, including in Brazil, in feijoada; in Venezuela, as part of pabellón criollo; and in the United States in the Mexican-American black bean burrito.
6. Brazil Nuts
In addition to being a terrific source of magnesium, Brazil nuts are an excellent source of copper, phosphorus, and selenium, and a good source of fiber, manganese, and thiamine. A 1999–2004 NHANES study found those who consumed trees nuts, such as Brazil nuts, had a higher increase in average magnesium and overall diet quality and lower sodium intake compared to those who did not.
Brazil nut trees are native to the Amazon rainforest and other regions located throughout South America. The Spanish introduced Brazil nuts to Europe in the 1500s, where they were referred to as almendras de los Andes (almonds of the Andes). Bolivia, Brazil, and Peru are presently the chief producing countries.
7. Lima Beans
Besides being a great source of magnesium, lima beans have a slew of other nutrients . Baked and lima beans were found to be the most effective varieties of beans to lower cholesterol in an animal study.
Lima beans are native to Central America and are thought to have begun being cultivated over seven thousand years ago.
Source: USDA National Nutrient Database for Standard Reference, Release 24