Magnesium is a critical nutrient for so many of our body’s functions, but it’s more and more difficult to get an adequate amount in our diet largely because of what’s available and convenient—think: “fast” food.
The best way to get enough magnesium is to eat a healthy, green vegetable-rich diet, and educating yourself on this nutrient and its sources is a big step toward better health. Below, Dr. Dan Monti explains magnesium’s importance, the best sources of it, and some tips for eating more vegetables.
The role of magnesium in our bodies
Magnesium has numerous roles in supporting our health. It is important for muscle function and is a neurological modulator, just to name a few examples. And adequate magnesium is also important for the estimated 10% of people worldwide who suffer from migraine headaches.
Magnesium is also an important cofactor for Vitamin D, as the enzymes that help metabolize Vitamin D seem to require magnesium. (This means that adequate magnesium supports healthy levels of Vitamin D.) Given Vitamin D’s role in gut health, bone health, and immunity, among many other functions, it’s critical to also have enough magnesium as you seek to achieve and maintain Vitamin D levels within a healthy range.
Finally, adequate magnesium levels in the body are critical for the absorption and metabolization of calcium. You may have noticed in the health food store that calcium is often combined with magnesium in supplements. And along with Vitamin D, it helps regulate calcium-phosphate homeostasis, which is important for the growth and maintenance of bones.
Magnesium-rich foods
At our integrative health clinic at Jefferson Health, we often test patients’ magnesium levels by looking at the intracellular amount of magnesium, and it’s typically low. Plants are an excellent source of magnesium, among other nutrients, so front loading your diet with vegetables is a wise choice. This is because magnesium is a critical component of the chlorophyll that makes the plant green. Some of the best sources are spinach, swiss chard, and collard greens.
Several other foods are also quite rich in magnesium, especially:
- Fresh green herbs, such as parsley, cilantro, or basil
- Pumpkin seeds
- Almonds
- Cashews
- Peanuts
- Black beans
- Soybeans or edamame
Plants are an excellent source of magnesium, among other nutrients, so front loading your diet with vegetables is a wise choice.
How to eat more green vegetables
While other foods and supplements can help you improve your magnesium intake, integrative health physicians will always encourage you to eat more green vegetables for the countless benefits (including magnesium) that they provide for digestion and whole-body health. Ideally, most of your plate should be vegetables—or, most of what you eat in a day.
While eating plate after plate of green food may be unrealistic with a busy schedule, there are several tricks that can help:
- A daily smoothie: My #1 tip for getting your daily greens amid a busy schedule is to put them into a morning smoothie. Spinach can blend seamlessly into a delicious smoothie with naturally sweet additions like frozen blueberries, bananas, and strawberries.
- Meal planning: Prepare batches of vegetable-forward meals ahead of time so that choosing to eat vegetables for each meal is as simple as reaching into the fridge or freezer! You can also prepare snacks ahead of time by peeling, slicing, or chopping vegetables you plan to eat raw.
- Make better salads: It’s easy to become bored with salad if you eat the same field greens with a store-bought dressing each time. Instead, take time to get creative and look up salad recipes that you actually want to eat. Here are some tips from Bon Appetit.
Finally, remember to keep the healthiest foods on the top shelf of your refrigerator (or at eye level) so they are always top of mind.
About Dr. Dan Monti, integrative medicine doctor
Dr. Dan Monti is an integrative medicine doctor and researcher who is dedicated to healing patients with innovative medicine. He is the founder and CEO of the Marcus Institute of Integrative Health at Jefferson Health, an international destination for science-backed integrative medicine treatment with techniques like neuro-emotional technique and nutritional medicine.
Learn more or schedule an appointment by contacting the Marcus Institute online or by phone today.
Dr. Dan Monti is the author of Tapestry of Health: Weaving Wellness into Your Life through the New Science of Integrative Medicine and an integrative health expert. His mission is to help patients through science-backed treatments that treat illness utilizing the full breadth of both traditional and innovative approaches. Dr. Monti is the Founder and CEO of Marcus Institute of Integrative Health and the Founding Chair of the first Department of Integrative Medicine and Nutritional Sciences at a United State medical school, both of which are housed within Thomas Jefferson University.
