Magnesium is a mineral involved in hundreds of biological reactions in the body, supporting muscle and nerve function, and maintaining cardiovascular and bone health. Adults need about 310-420 mg of magnesium daily. However, many people do not meet their daily magnesium requirements due to an unbalanced diet or unsuitable food choices.

Combining nuts with yogurt

According to Eating Well, combining magnesium-rich foods with yogurt or oats is a simple way to increase daily magnesium intake. You can add pumpkin seeds, almonds, or chia seeds to yogurt, or eat oats with bananas and nuts. This combination also provides protein, fiber, and unsaturated fats, helping you feel full longer and supporting cardiovascular and digestive health.

Limit alcoholic beverages and soft drinks during meals

To ensure adequate magnesium intake, you should limit alcoholic beverages and soft drinks during meals. Excessive alcohol consumption can increase magnesium excretion through urine, making it difficult for the body to maintain essential mineral levels. Meanwhile, soft drinks typically provide no magnesium or beneficial nutrients. Frequent consumption can also replace milk, yogurt, or other nutritious beverages, thereby reducing overall dietary magnesium intake.

Magnesium-rich green leafy vegetables. Photo: Bui Thuy

Magnesium-rich green leafy vegetables. Photo: Bui Thuy

Appropriate cooking methods

Magnesium is a mineral that is relatively heat-stable but can dissolve in water. Therefore, food preparation methods affect the amount of magnesium the body receives. Individuals should prioritize steaming or quick stir-frying over boiling in large amounts of water. If boiling vegetables, you should use the cooking water for soups or broths, avoiding discarding it as some magnesium will have dissolved into it.

Eat a variety of fruits and vegetables

Eating a variety of plant-based foods is an effective way to increase dietary magnesium. Magnesium is abundant in green leafy vegetables, legumes, whole grains, and fruits. Consuming diverse plant sources throughout the day helps the body receive more magnesium compared to eating only a few familiar foods.

Beyond magnesium, a diverse diet also provides fiber, potassium, vitamins, and antioxidant compounds, contributing to cardiovascular health, digestive function, and metabolic processes. This is also a simple way to build a balanced diet, limiting the risk of long-term micronutrient deficiencies, according to Times of India.

Le Nguyen (Compiled)