High in magnesium, magnesium sulfate, and magnesium stearate, many foods contain large amounts of magnesium, but not all foods contain the same amount of magnesium.
If you’re concerned about the amount of dietary magnesium in your diet, you should know that it’s not the same as the amount in your bones, says Dr. Jennifer Wollenberg, a clinical nutritionist at the University of California at San Francisco.
Magnesium is present in your blood and tissues, but the levels in your body vary, and can range from the low to the high.
Most people can tolerate a diet high in magnesium but some people may not tolerate the same level of magnesium in their diet, says Wollenburg.
A good way to assess magnesium intake in your food is to measure the magnesium content in foods you eat.
Magnetometer food testing kits are available at health food stores, health food restaurants, and health food pharmacies, but some health food store tests don’t work.
Wollender says that, if you use a food as a source of magnesium or a supplement, you’re better off ordering it directly from a company that has tested for magnesium.
Magnesium content of foods with higher fiber source TheNextWeb article High fiber foods with lots of soluble fiber such as whole grains, vegetables, beans, nuts, and seeds contain higher levels of magnesium than foods that have a lot of unsaturated fat. “
I think most consumers are aware that they should avoid foods high in added sugars and fats.”
Magnesium content of foods with higher fiber source TheNextWeb article High fiber foods with lots of soluble fiber such as whole grains, vegetables, beans, nuts, and seeds contain higher levels of magnesium than foods that have a lot of unsaturated fat.
Fiber is also a source for magnesium, says Barbara Nussbaum, a registered dietitian at The Center for Dietetics and Nutrition at The University of North Carolina at Chapel Hill.
“For many people, fiber is not a problem, but for some it can be,” she says.
Nussbaums research has found that people who are sensitive to fiber, especially white rice, have lower magnesium levels in their urine and stool.
“The good news is that eating fiber-rich foods will lower the amount you need to supplement with magnesium,” she adds.
Foods with higher sodium source The next section lists foods that contain a lot or some sodium, or contain a very low amount of sodium.
Foods high in sodium are generally low in magnesium.
A low-sodium diet also has a number of health benefits.
For example, consuming foods high with sodium can help lower blood pressure and cholesterol levels, which may be associated with a lower risk of heart disease.
However, if too much sodium is added to a meal, the nutrients in the meal can be lost, which can lead to health problems, says Kristin Miller, a Registered Dietitian.
She adds that the amount and type of sodium you add to your diet will depend on your health goals and your overall diet.
“We recommend that you choose foods with a low sodium intake as a way to reduce sodium intake and lower your risk of health problems,” she advises.
The next article discusses the role of salt in the prevention of hypertension and cardiovascular disease.