Magnesium Rich Foods

This article covers

In this article I wanted to bring to light the importance of Magnesium. Especially as low levels of this essential mineral are so common and associated with a number of chronic diseases see ‘The Importance of Magnesium’ but the body given the right nutrients

The fundamental platform I teach my clients before addressing any supplementation is wholefood are your greatest medicine. Your diet is always paramount before any supplement. To purely rely on supplements without adjusting your diet is expecting your body to perform miracles. Which of course it does daily, but not if there is an imbalance with your all important absorption and elimination axis.

Animal Sourced Foods

Rich in Magnesium

food - serving - quantity - DRV (daily recommended value)

  1. Mackerel. 100g = 97mg (23% DRV)

  2. Tuna. 100g = 64mg (15% DRV)

  3. Chicken leg. 132g = 30mg (7% DRV)

  4. Turkey mince (low fat). 170g = 59.9mg. (14% DRV)

  5. Chicken breast. 127g = 40.8mg (10% DRV)

  6. Turkey breast. 136g = 43.5mg. (10% DRV).

  7. Parmesan cheese. 1 cup = 51mg. (12% DRV)

  8. Ricotta cheese. 1/2 cup = 24.8mg. (6% DRV)

  9. Goats cheese (hard). 44g = 23.9mg. (6% DRV)

  10. Yogurt. 100g = 19mg (5% DRV)

Plant Sourced Foods

Rich in Magnesium

Magnesium plant.png

food - serving - quantity - DRV (daily recommended value)

  1. Hemp seeds. 28g = 198.8mg (47% DV)

  2. Spinach / Swiss Chard (cooked). 1 cup = 157mg (37% DRV)

  3. Squash and Pumpkin Seeds. Per handful = 156mg (37% DRV)

  4. Lima Beans (cooked). 1 cup = 126mg (30% DRV)

  5. Beans; Lima beans. 1 cup = 126mg (30% DRV)

  6. Nuts: Almonds. Per handful = 77mg (28% DRV). Brazil (25% DRV). Cashews (20% DRV).

  7. Kale (cooked). 1 cup = 74mg (18%)

  8. Quinoa. 100g = 64mg (15% DRV)

  9. Avocados. Per avocado = 58mg (14% DRV)

  10. Bananas. 100g = 27mg (6% DRV)

What inhibits Magnesium absorption?

Your small intestines absorb 90% of nutrients, but what inhibits its absorption?

PHYTATES block the absorption of certain minerals into the body, magnesium being one of them. When you eat foods high in phytic acid, the molecules bind with certain minerals in your digestive tract that turn into phytates and because we don’t have the digestive enzymes to break these down, they can block mineral absorption. Hence getting the name anti-nutrient.

GRAINS are the number one culprit as they contain phytates and also lectins and saponins (more anti-nutrients). Seeds, nuts and raw leafy greens can also inhibit your uptake, but not as much as grains do.

Foods high in OXOLATES, such as spinach, leafy greens, nuts, tea, coffee and cacao can also reduce magnesium absorption. (1)

Absorption.jpg

What Limits Your Absorption?

Boosting Your Uptake

how to increase your absorption

  1. Phytase is an enzyme that helps break down phytates and releases their minerals for absorption.

  2. You can reduce the amount of phytic acid in nuts by soaking them.

  3. Cooking reduces oxalic acid, so cooking spinach and other greens is better than eating them raw (in terms of magnesium absorption).

  4. A colon cleanse like an Epsom Flush can help clear the small intestines for more effective absorption again.

  5. Fermentable carbohydrates found in fruits enhance the absorption of magnesium. (2)

  6. Protein rich foods enhance the absorption of magnesium and calcium. (3)

  7. You can also add garlic or onions to your cooking as this helps boost mineral absorption.

  8. Eating fermented foods also helps as they boost the good bacteria in your gut.

resources

https://pubmed.ncbi.nlm.nih.gov/15035687/

https://pubmed.ncbi.nlm.nih.gov/12514257/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1266853/

https://www.myfooddata.com/articles/foods-high-in-magnesium.php#magnesium-absorption-factors

https://www.webmd.com/diet/foods-high-in-phytic-acid

https://www.myfooddata.com/articles/foods-high-in-magnesium.php

https://tools.myfooddata.com/nutrient-ranking-tool/Magnesium/Nuts-and-Seeds/Highest/Household/Common

Laura Jane HumphreysMagnesiumrichfoodsComment