High Magnesium Diet
Key points below
What is magnesium?
Magnesium is a nutrient found in food. Most people get enough magnesium in their diets. The body uses it to:
- Help muscles and nerves work.
- Convert food into energy and maintain blood sugar levels.
- Make protein, bone and DNA.
- Help maintain blood pressure.
Remember: It is important for your child to eat a well-balanced, nutritious diet.
Why do I need a high magnesium diet?
Some medicines lower magnesium levels in the body. Many of these medicines are used for patients after a transplant. This includes medicines such as tacrolimus and cyclosporine. If your magnesium is low, you may need to increase the magnesium in your diet or take an extra supplement.
To get more magnesium, eat 3 to 4 of these foods each day:
| Foods | Highest in magnesium | High in magnesium |
|---|---|---|
| Dairy/Milk alternatives | Soy milk Almond milk with added magnesium |
Milk Yogurt Cheese |
| Fruits | Raisins, prunes Orange juice (from concentrate) Apricots Peaches Black berries Plantains |
Pears Bananas Dried mixed fruits Oranges Mangos Kiwi |
| Vegetables | Dark green leafy vegetables Beets Taro Acorn and butternut squash |
Broccoli Potatoes with skin Canned tomatoes Avocados Corn Peas Green beans |
| Grains | Whole grains (breads, cereals and pastas) Bran Brown rice Shredded wheat |
Instant oatmeal Grains and cereals with added magnesium Rice Corn meal |
| Protein / Legumes | Beans: Lima, black, kidney and pinto Almonds Cashews Peanuts Peanut Butter Edamame (soybeans) Tofu |
Seeds Chicken Fatty fish (salmon, mackerel, halibut, tuna) Beef Shell fish Hazelnuts |
| Other foods |
Dark chocolate Chocolate hazelnut spread |
Molasses Chocolate pudding |
For more information: Visit the USDA National Nutrient Database for Standard Reference: