Written By Liz Oakes
Foods high in magnesium are quite abundant, so it should be relatively easy to find some foods that you can add to your daily diet, even if you have food sensitivities.
Foods with a high water content may lose their magnesium during cooking.
This is a mineral that many vegans become deficient in, so make sure that if you are on a vegetarian diet to include whole grains where possible.
Make sure you get enough magnesium, as it helps muscle pain, assists you to sleep better and aids fatigue.
There are a number of foods high in magnesium in the cereals, but even the medium sources are still very valuable.
If you can combine foods with higher and lower magnesium so that you can ensure you get your daily RDA of magnesium.
Magnesium is beneficial for the health of everyone, as it is classified as an essential nutrient mineral. This is because your body needs it to ensure healthy function. One of the reasons many people are deficient in this mineral is that it is water soluble.
It is of value to eat as much unprocessed food as possible, especially the cereals, as the bran contains quite a lot of the magnesium.
There are a number of magnesium rich foods in all categories of food, which you can see in the tables below.
Check out the list of common protein sources of foods with magnesium in, that you may choose to increase in your diet.
If you are vegan or vegetarian look further down the page for other non-animal sources of protein that also contain magnesium.
It is beneficial to steam your vegetables quickly and cook with only a minimum amount of water, to avoid loss of magnesium.
In many cases, depending on the way you cook vegetables, you can lose quite a lot of the magnesium during the cooking process.
Baking vegetables such as fresh potatoes and sweet potatoes can help to conserve the minerals.
Fresh fruits that contain magnesium that are not on the list include apples, apricots, grapefruit, cantaloupes and figs, all of which contains some magnesium.
These fruits eaten raw will not suffer any loss of magnesium in the cooking process so are highly beneficial to add in when possible.
Note at the top of the list the fruits that contain this mineral and are eaten raw, including raw avocados, raisins, banana and kiwi fruit.
Avocados are high in many vitamins and minerals so this is a valuable food to add to your diet for a number of reasons, not just because it contains magnesium.
For adult males the RDA, (recommended daily amount) is 400-420mg and for females 310-320mg.
Note: As you age the amount needed will increase, and this will be related to health issues you may have that make a higher amount necessary.
Eating yogurt with natural probiotics included gives you extra magnesium and is helpful for health issues such as healing leaky gut.
It can be used as part of the leaky gut diet.
By including a few of the foods with magnesium in them in your diet at every meal you should be able to reach the RDA amount fairly easily.
If you start your day with a combination of foods high in magnesium, such as cereal with some type of milk you will get a good head start. If you look at the chart below, you may notice that there are quite a few cereals that are magnesium rich foods.
If you are on a gluten free diet, add in rice bran or millet to your breakfast to boost your magnesium, with some type of milk where possible.
All types of milk contain this valuable mineral, and are valuable sources of magnesium. Many people think of milk as just cow or goat milk, but remember that soy milk, rice milk or almond milk are also valuable sources of this mineral.
More people are now making their own almond milk, from fresh organic raw almonds. Almonds and other nuts are on the list further down the page that has information on nuts and seeds.
There are extremely valuable advantages to having adequate magnesium if you have health problems such as fatigue and muscle pain, migraines, premenstrual syndrome, stress or anxiety.
Notwithstanding that peanuts do contain magnesium, I have left them off the list.
As these are foods that are known allergens, there are quite a lot of people have reactions to, so they are best not eaten if you are allergic or sensitive.
You can help to prevent or treat both a magnesium deficiency and symptoms of zinc deficiency at the same time, by adding in some of the nuts to your diet.
The good thing about the nuts and seeds on this list, is that many of these are also foods high in zinc.
They are a good food to snack on between meals, and can be helpful as they do not need cooking, so will not lose any of their magnesium by having to be cooked. They are also a good source of protein if you find it hard to get adequate dietary protein.
There are many benefits of potassium for overall health, so you will be happy to discover that many nuts are also food sources of a number of minerals.
Another mineral that nuts are also high in is potassium and getting extra may be helpful to aid you if you are deficient in this mineral as well.
Potassium deficiency symptoms are now becoming more known about, as health issues such as stress become so common.
With the prevalence of stress and associated adrenal fatigue syndrome, increasing your dietary potassium could be helpful.
If you find because of your health problems or allergies of sensitivities to foods that you are unable to get enough magnesium it may be of benefit to use one of the good quality magnesium supplements.
It is particularly important to make sure you have sufficient in your diet if you suffer from symptoms of magnesium deficiency or have seasonal allergies, asthma, allergies or sensitivities.
If you are taking vitamins supplements with minerals, many contain good amounts of this mineral.
There are a number of different natural vitamin supplements you can use, so if you feel you need more of this valuable mineral you may choose to take a magnesium supplement.
There are many benefits of magnesium for good health, especially if you have bad allergies, so do you best to include as many foods high in magnesium in your diet.