High-magnesium diet

PDF download is not available for Arabic and Urdu languages at this time. Please use the browser print function instead.

Learn about the best foods to eat and how to prepare them to maintain a high magnesium diet.

Key points

Magnesium is a mineral the body needs to function well. The best food sources of magnesium include legumes such as beans and peas, green leafy vegetables, whole grains and seafood.
Cooking methods such as steaming, boiling and baking keep as much magnesium in the food as possible.

Introduction

Magnesium is a mineral the body needs to function well. The body gets magnesium through foods.

The best food sources of magnesium include legumes such as beans and peas, green leafy vegetables, whole grains and seafood. Here is a list of magnesium-rich foods listed by food group. The foods with the highest amount of magnesium are listed first.

Treatment

Vegetables and fruits

Vegetables

Spinach, tomato paste, beet greens, potato (baked with skin), pumpkin, sweet potato baked in skin, spaghetti sauce, sweet and yellow corn, parsnips, squash, beets, rutabagas, carrot juice, broccoli, green beans, Brussels sprouts, stewed tomatoes, tomato juice, kale, onions, asparagus.

Fruits

Orange juice, pineapple, banana, prune juice, pineapple juice, grape juice, rhubarb, watermelon, tangerines, cantaloupe, orange, honeydew melon.

Grains

Whole-grain cereals such as All-Bran, Shredded-Wheat, Mini-Wheats, Bran Flakes, oatmeal, Cream of Wheat, and Cheerios; muffins made from oat bran and corn; brown, white, long-grain and wild rice; couscous; pancakes made with whole-wheat flour; whole-wheat pasta; whole-grain bread such as brown, pumpernickel, rye, corn and banana breads; waffles; rice cakes; French toast.

Milk products

Soy milk; plain, low-fat, and fruit yogurt; ricotta, cottage, Swiss and cheddar cheese; skim, 2%, whole, buttermilk and chocolate milk; chocolate, vanilla, rice and tapioca pudding; ice cream.

Meat and alternatives

Fish, including halibut, haddock, sole, tuna, salmon, sardines, trout, and cod; shellfish such as crab and shrimp; chicken; pork; turkey; beef; liver; ham.

Beans, including soy, white, black, lima, navy, baked, kidney and pinto beans; chickpeas; lentils; cooked tofu; split peas; peanut butter; eggs.

More information about the treatment

Cooking methods

The way foods are cooked can affect how much magnesium is still in the food when it is eaten. These cooking methods help keep as much magnesium in the food as possible:

Steaming: Steaming helps to keep nutrients within vegetables.
Boiling: Vegetables are more nutritious if they are cooked with their skins on. Use just enough boiling water to cook evenly and completely without burning.
Baking: Potato, sweet potato, squash and pumpkin are best when baked in the oven with skins on.
Fish and meat are best cooked using dry heat methods such as oven-baking, broiling or roasting.

Snack suggestions

peanut butter on whole-wheat bread with a glass of milk or soymilk
rice cakes with peanut butter
vegetables with hummus
bean soup, lentil soup, split pea soup, tomato soup
whole-grain cereal with milk and banana slices
grilled cheese on whole-wheat bread
cheese with whole-wheat crackers
yogurt with fruit
bran, corn or banana muffin with cheese
ice cream with fruit

Last updated: December 8th 2009