Magnesium is vital for maintaining heart rhythm, supporting nerve function, reducing fatigue, and aiding energy metabolism. This mineral also supports the immune system and helps control blood sugar. According to Times of India, the recommended daily magnesium intake for adults ranges from 310 to 420 mg. However, some foods can impair the body's ability to absorb magnesium.

Spinach

Spinach, rich in vitamins A, C, K, minerals, and antioxidants, supports heart health, blood sugar control, and vision. However, according to Very Well Health, this vegetable contains high levels of natural oxalates. Oxalates can bind with magnesium and calcium in the digestive tract, forming compounds difficult to dissolve, which reduces the absorption of these minerals. Cooking, especially boiling and discarding the water, can help lower the oxalate content in food.

Dairy products

The abundant calcium and phosphorus in milk compete with magnesium during intestinal absorption or form poorly soluble compounds, leading to less magnesium entering the bloodstream. To optimize magnesium absorption, people should consume magnesium-rich foods one to two hours apart from drinking milk.

Eating soybeans can reduce the body's ability to absorb magnesium. Photo: Kim Uyen

Soybeans

Tofu, edamame, and soy milk are rich in phytic acid, which binds with magnesium and reduces its absorption. If you are taking magnesium supplements, consume soy products at least two hours apart from your supplement to minimize impact on absorption.

Soaking soybeans before cooking can reduce phytic acid. Prioritize fermented soy products like natto, miso, and tempeh, as fermentation breaks down some phytic acid. Combine with a diverse diet of magnesium-rich foods such as green vegetables, nuts, and whole grains, to offset any affected absorption.

Coffee

Caffeine in coffee stimulates the central nervous system, increasing alertness, reducing drowsiness, and improving concentration. This can boost work and study performance in the short term.

However, this beverage has a diuretic effect, causing the body to excrete more minerals through urine, including magnesium. Coffee can alter the digestive environment and slightly reduce mineral absorption in the intestines if consumed excessively or on an empty stomach, according to Eating Well.

Le Nguyen (Compiled)