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Magnesium in Your Food

Magnesium in Your Food

Q: I suffer from migraines. My doctor has told me to take magnesium supplements, but they are causing gastrointestinal issues. Is there a way to get magnesium from food sources?

A: Magnesium works along with calcium to help regulate the body’s nerve and muscle tone, which is why it may be helpful in managing migraine pain.

Some of the richest sources of magnesium include swiss chard, spinach, summer squash, pumpkin seeds, broccoli, basil, cucumbers, flax seeds, green beans, celery, sunflower seeds, quinoa, salmon, beats, tomatoes and crimini mushrooms. That’s quite a list to choose from!

Keep in mind that magnesium is water-soluble, so blanching, steaming or boiling can result in substantial loss. For example, one third of the magnesium is lost after blanching.

Dr. Brent Ridge is the health expert for Martha Stewart Living Omnimedia. You can call and ask him a question live every Tuesday at 2 p.m. Eastern on Sirius Satellite Radio, Channel 112 (1.866.675.6675). You can also follow along as he learns to grow his own food and raise goats on his farm in upstate New York by visiting

Got a health question for Dr. Brent? E-mail him at

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Dr. Brent

As an undergraduate, Dr. Brent Ridge majored in public health and environmental science, studying the way the state of the natural environment impacts our health choices. As a physician, he specializes in the field of aging. Send your health questions to Dr. Brent at


+ add your own
3:38AM PDT on Mar 30, 2013

Thank You for Sharing :)

11:31AM PST on Jan 12, 2013

I can't eat seeds so will eat the other foods.

9:47AM PST on Jan 12, 2013


6:46AM PST on Jan 12, 2013


9:22PM PST on Jan 11, 2013

all are my favorite ....cheers to me !!!

2:11PM PST on Jan 11, 2013

Great list of foods to choose from. I try to have at
least something from that list every day.

4:12AM PST on Jan 11, 2013


6:05PM PST on Jan 10, 2013

Sunflower seeds are a good source of lots of minerals besides magnesium. Copper and zinc as well.

9:52AM PST on Jan 10, 2013

...thank you Dr. Brent for info on magnesium--noteing that everyone should check with her/his Dr. Will pass this read along to others...

5:30AM PST on Dec 22, 2012

Thank you Dr. Brent, for Sharing this!

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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