Dietary Source Of Magnesium

Written by Jenni Wiltz
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If, after reading about all the things that can go wrong in your body as a result of magnesium deficiency, you are concerned about a dietary source of magnesium, you are not alone. When I first began researching minerals and their importance in the body, I realized quickly that I was not making smart choices with regards to my diet or my choices for a vitamin and mineral supplement. The absolute best thing you can do is to make a consistent effort (two to three times a week) to both exercise and eat foods that are proven to be rich sources of vitamins and minerals, in addition to taking a calcium magnesium supplement.

Foods that are rich in magnesium include leafy green vegetables, such as spinach, kale, and chard. The reason you want vegetables with the dark green color is because the chlorophyll molecule itself contains magnesium (the darker the vegetable, the more cholorphyll it has). Other smart choices are nuts, such as cashews or almonds.

Finding the Right Dietary Source of Magnesium

Other sources of magnesium include whole-wheat bread and other non-refined grain products. White breads will not provide you with magnesium because the germ (the source of magnesium in bread) was removed during the refinement process. Overall, choosing wheat bread is a way you can boost your magnesium intake, but it will not satisfy the entire requirement on its own.

Although you can get magnesium from leafy green vegetables, nuts, and wheat bread, it's extremely unlikely that you'll get your full recommended daily allowance just from the food you eat. In addition to eating multiple servings of foods that are a dietary source of magnesium, you will likely need a supplement. Look for a supplement that provides magnesium in water-soluble form, or in an ionic form for quick absorption.


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