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Copyright © 2017 Nova Nutritionals Pte Ltd

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Published by Michael Bounty.

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To address your magnesium deficiency, you need to start consuming more natural food

sources of magnesium. Magnesium can be found in dark leafy greens, whole grains, dried

fruit, nuts, seeds, beans, fish, low-fat dairy, dark chocolate, and more. To give you an idea of

the magnesium content of some of these foods, here is a list:

Food Item/Serving Size Magnesium (mg/serving) % Daily Value

Spinach, boiled (1/2 cup) 78 20

Cashews (1 ounce) 74 19

Soymilk (8 ounces) 61 15

Black Beans, cooked (1/2 cup) 60 15

Whole Wheat Bread (2 slices) 46 12

Avocado (1 cup) 44 11

Brown rice (1/2 cup) 42 11

Banana (1 medium) 32 8

Salmon (3 ounces) 26 7

Chicken breast (3 ounces) 22 6

Broccoli, cooked (1/2 cup) 12 3

Apple (1 medium) 9 2

Carrot (1 medium) 7 2

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There are also some magnesium-rich herbs that you should add to your diet – here is a quick

overview of some to consider:

Burdock Root (Articum lappa) – This root is a natural diuretic known for its ability to

flush small kidney stones. It is also a great blood cleanser and detoxifier for the liver.

Cook burdock root like a potato or grate it into fresh salads.

Chickweed (Stellaria media) – In addition to being rich in magnesium and other

nutrients, chickweed encourages the body to absorb other nutrients and minerals

from the food you eat. Enjoy this herb fresh in salads several times a week.

Dandelion (Taraxacum officinale) – Though frequently considered a nuisance weed,

dandelion is actually a nutritional powerhouse. It is a natural diuretic and can be

used to detoxify wastes from the body, reduce high blood pressure, relieve acne and

eczema, and treat constipation. You can enjoy the leaves fresh in salad and eat the

root cooked or raw.

Dulse (Palmaria palmata) – A type of seaweed, dulse is loaded with plant protein,

iodine, and magnesium. This food is packed with vitamins and minerals and can be

enjoyed in sushi or cooked into soups and stews.

Nettles (Urtica dioica) – Typically used to treat kidney stones and gallstones, nettles

can be steamed and added to any meal as a vegetable dish.

You can find many of these herbs in supplement form if you visit your local health food

store. You may also be able to pick them wild, but make sure that they haven’t been

sprayed with herbicides or pesticides if you choose this option.

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If you are trying to remedy a magnesium deficiency with diet, you do not necessarily have to

follow a strict eating plan. Simply increasing your intake of magnesium-rich foods will make

a difference, over time. To help you make the most of your new diet, here are some simple

tips to follow:

Include a wide variety of different vegetables in your diet each day (e.g. collard

greens, kale, spinach, and dark-leaf lettuce) as well as magnesium-rich herbs.

Limit your intake of starchy vegetables to 3 or 4 servings per week (e.g. red potatoes,

winter squash, burdock root, lima beans, and corn).

Enjoy fruits in moderation – no more than 2 to 3 servings per day.

Include a variety of gluten-free and unprocessed grains in your daily diet (e.g.

amaranth, buckwheat, millet, oats, and quinoa)

Enjoy lean proteins like organic chicken, grass-fed meat, free-range eggs, and wild-

caught fish.

When cooking, use organic cold-pressed oils like coconut oil, sesame oil, extra-virgin

olive oil.

Use plenty of fresh and dry herbs when cooking, including garlic and ginger.

Include 2 tablespoons of flaxseed oil in your daily diet (see breakfast recipe).

Choose whole-grain options for bread and pasta whenever possible.

Avoid refined sugar – use natural sweeteners like stevia instead.

Drink only natural spring water or distilled, filtered water.

Enjoy herbal teas as well as green tea with lemon and stevia for sweetener.

Choose natural nut butters and raw, unsalted nuts and seeds.

Use a high-quality, mineral-rich salt instead of table salt.

©GoMagnesium.com 8

Avoid eating these foods while following the magnesium diet plan:

All refined flours and processed foods (e.g.

cookies, cakes, pastries, doughnuts, white bread,

white pasta, chips, crackers, etc.).

All refined and processed sugars (e.g. white

sugar, fructose, corn syrup, artificial

sweeteners).

All dairy products except for organic butter and

free-range eggs.

Caffeinated beverages including coffee, soda,

and black tea.

Foods made with hydrogenated or partially

hydrogenated oils.

Alcoholic beverages.

Pasteurized and sweetened fruit juices, sodas,

and sports drinks.

Foods containing MSG, chemical preservatives,

and commercial iodized salt.

Michael Bounty