From the Guidelines
Foods rich in magnesium that are commonly eaten include dark leafy greens, nuts and seeds, whole grains, legumes, fish, avocados, bananas, and dark chocolate, as supported by the American Heart Association's recommended dietary pattern 1. These foods are beneficial sources of potassium, magnesium, and fiber, and can help meet the recommended daily intake of magnesium. Some examples of magnesium-rich foods include:
- Vegetables: broccoli, carrots, collards, green beans, green peas, kale, lima beans, sweet potatoes, spinach, squash, tomatoes, and peppers
- Fruits: apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, papaya, peaches, pears, pineapples, raisins, raspberries, strawberries, and tangerines
- Grains: whole-wheat bread and rolls, whole-wheat pasta, cereals such as grits, oatmeal, and brown rice, and popcorn
- Lean and extralean meats, poultry, and fish: beneficial sources of protein and magnesium, as mentioned in the analysis of the American diet 1. Incorporating these foods into your daily diet can help prevent magnesium deficiency, which may cause symptoms like muscle cramps, fatigue, and irregular heartbeat, and support overall health, including energy production, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation 1. For maximum benefit, aim to include a variety of these magnesium-rich foods throughout your day rather than focusing on just one source.
From the Research
Foods with Magnesium
There are several foods that are rich in magnesium and commonly eaten. Some of these foods include:
- Dark leafy greens like spinach and kale
- Nuts and seeds like almonds, cashews, and pumpkin seeds
- Legumes like black beans, chickpeas, and lentils
- Whole grains like brown rice, quinoa, and whole wheat bread
- Fish like salmon and mackerel
Magnesium Intake and Chronic Kidney Disease
Studies have shown that magnesium intake is associated with a lower risk of chronic kidney disease (CKD) 2. A prospective observational cohort study found that lower dietary magnesium intake was associated with a higher risk of incident CKD in adults with clinically normal kidney function 2.
Magnesium Homeostasis
Magnesium homeostasis depends on the balance between gastrointestinal absorption and kidney excretion 3. Certain drugs used commonly in patients with CKD can decrease gastrointestinal ingestion and kidney reclamation, and potentially cause hypomagnesemia 3.
Health Benefits of Magnesium
Higher magnesium intake has been associated with a lower risk of all-cause mortality, cardiovascular mortality, and cardiovascular events in patients with CKD 4. Magnesium concentration is inversely associated with all-cause mortality and cardiovascular mortality and events 4.
Magnesium-Rich Foods and CKD
While the provided studies do not specifically list foods with magnesium that are commonly eaten, they do emphasize the importance of magnesium intake in reducing the risk of CKD and other cardiovascular diseases 5, 4, 2. Increasing magnesium intake through diet or supplements may be beneficial for patients with CKD, but further studies are needed to confirm this 4, 2.