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 www.beekman1802.com.
Got a health question for Dr. Brent? E-mail him at firstname.lastname@example.org.