What is the best food source of magnesium?
The ideal food source of magnesium is thermally processed green leafy vegetables.
The ideal sources of dietary magnesium are green leafy vegetables, especially spinach, chard, broccoli, kale, and others. They are rich in chlorophyll, which contains ionized magnesium at its center.
However, to enhance bioavailability (absorption by the body), it is important to:
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subject the vegetables to light cooking (for example, steaming or blanching);
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avoid prolonged boiling, which leaches magnesium;
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combine with sources of fats (for example, olive oil) — this improves the absorption of nutrients, including magnesium.
Raw leafy vegetables contain oxalates, which hinder the absorption of magnesium. Cooking breaks down some of the oxalates and increases the availability of the mineral.
Thus, lightly cooked green leafy vegetables are one of the best options for replenishing magnesium in the diet.
