For example, magnesium is the center of the chlorophyl molecule, which means that EVERY leafy green is a good food source of magnesium. Technically, I suppose every green leaf would be, if they were all edible. Why not add lime leaves to a few of your dishes as Thai food does? Or some beet and turnip greens?

So, obviously spinach, swiss chard, most lettuces, and green tops to other plants (I’ve heard that carrot tops can be eaten, but I’ve never tried it) are good food sources of magnesium, but even if you eat raw, you need more food than just greens.

Fish:

Salmon, Halibut, Pollock, Tuna, and Haddock  are listed as being high in magnesium. Other fish may be as well, but these are the ones that are high enough in magnesium to be considered a good food source.

Legumes/Beans/Seeds/Nuts/etc:

Pumpkin seeds, sunflower seeds, brazil nuts, almonds, cashews, pine nuts, and sesame seeds are high in magnesium.

In addition to the nuts and seeds, soy beans and products made from soy, black beans, navy beans, and pinto beans, white beans, lima beans, lentils, kidney beans, black eyed peas, and peanuts (and products made from peanuts), are all listed as good food sources of magnesium.

Grains:

Quinoa is supposedly high in every nutrient, and magnesium is no exception. Also high in magnesium are wheat germ and bran- the parts that are stripped out of wheat to make white flour- so any whole grain wheat anything is high in magnesium, and germ and bran can be easily added to a number of foods including high fiber meatloaf. Oats and brown rice are also considered to be high in magnesium.

Other:

Okra, avocados, potatoes, bananas, raisins, and artichokes are considered to be good food sources of magnesium.

In today’s society we’re always talking about vitamins and antioxidants, but every bit as important is the role minerals play in our health. For example, the benefits of magnesium range from benefiting hearth health and preventing osteoporosis, to calming anxiety and relieving depression.

One of the most commonly known benefits of magnesium is that, like Vitamin D, magnesium helps your body to absorb calcium. More than that, it helps your bones specifically to utilize calcium. But if you have a magnesium deficiency, you’re risking more than just weak bones.

Magnesium also helps your body to absorb potassium- one of the most important minerals used to maintain healthy blood pressure and lower high blood pressure. Having a healthy level of magnesium can also help women- particularly when pregnant (helps to prevent pre-eclampsia and alleviate eclampsia), and can help relieve symptoms of  PMS and menopause. The benefits of magnesium even include encouraging thyroid health, and assisting diabetics to maintain healthy blood levels of both insulin and glucose. Magnesium helps to relax muscles, while calcium helps muscles to contract. A healthy balance must be maintained.

Magnesium Deficiency

A magnesium deficiency can contribute to heart problems, diabetes, and migraines. You may notice that if you have a magnesium deficiency, you may experience muscle aches, cramps and twitches. Brain fog, dental pain, fatigue, anxiety, nausea, vomiting, high blood pressure, and various types of headaches are also common symptoms.

Magnesium deficiency can contribute to or worsen kidney stones.

Excess Magnesium

Fewer problems are reported with an excess of magnesium, most of which are the result of excess magnesium throwing other minerals out of balance. However, osteoporosis, fatigue, depression, low blood pressure, dehydration, and diarrhea are among some of the symptoms of having an excess of magnesium.

As you can see, aside from blood pressure levels, dehydration, and diarrhea, many of the symptoms of excess magnesium are the same as magnesium deficiency.

Sources of Magnesium

Happily, magnesium can be found in many forms- supplementation is the most popular, and the easiest to use. However, a healthy diet including many dark leafy greens, nuts, and whole grains will supply a large amount of magnesium. Other sources of magnesium include water (particularly hard water as it’s the minerals that make it hard), Epsom Salts (magnesium can be absorbed through the skin), Milk of Magnesia, and an ingenius product by Magnetic Clay that works on the principles of transdermal supplementation (absorbed through the skin).

Related Posts:

This article contains much more information on concerns about having  out of balance magnesium levels.

Food Sources of Magnesium

Dulse is a good source of calcium, zinc, manganese, potassium, iron, and magnesium. The iodine makes dulse beneficial from those suffering from low thyroid (hypothyroidism), and the zinc makes dulse beneficial from those suffering from PCOS (polycystic ovary syndrome) and other hormonal imbalances. Plus, when you balance out those hormones (including thyroid), it increases your metabolism so that you can lose weight. So, in a way, dulse can help you lose weight.

While dulse does have a strong seaweed odor, the flavor isn’t too strong for how little is used. And since all those wonderful nutrients are mostly bioavailable, you don’t need to use as much.

One of the nicest things about dulse, is that you can simply shake the dried flakes over food. No need to soak, cook, or chop anything! Instant nutrition.