Magnesium-Rich Foods: Diet and Eating Plan

Magnesium-Rich Foods: Diet and Eating Plan

OK, but I still want to eat the right food too.

Of course! Dr. Dean recommends the following for getting the maximum amount of magnesium from your diet:

  • Eat a wide variety of vegetables daily. Always include greens such as kale, collards, spinach, and curly-leaf lettuce, and magnesium-rich herbs such as dandelion, chickweed, and nettles. (Cilantro and purslane also have high amounts.)
  • Enjoy starchy vegetables 3 or 4 times a week, such as red-skinned potatoes, winter squash, corn on the cob, lima beans, and burdock root.
  • Eat fruits moderately.
  • Include a variety of whole grains: buckwheat, millet, rye, oats, amaranth, and quinoa.
  • Fish, shellfish, organic chicken, meat, turkey, or free-range eggs can be eaten once a day as rich animal protein sources.
  • Have beans, tempeh, nuts, seeds, and legumes as a vegetarian source of protein daily.
  • Use fresh and dry herbs in your cooking and include lots of garlic.
  • Use organic cold-pressed oils for your cooking: extra-virgin olive oil, coconut oil, and sesame oil.
  • Use organic butter in moderation.
  • Take 1-2 tbsp of flaxseed oil daily.
  • Use whole-grain breads and pasta.
  • For sweetener use stevia.
  • Drink natural spring, distilled, or filtered water only. [The more magnesium-rich, the better!]
  • Enjoy organic herbal teas.
  • Eat sea vegetables: dulse, nori, arame, wakame, kombu, and hijiki. All are exceedingly high in magnesium.
  • Use natural raw, unheated nuts, seeds, and nut and seed butters, rich magnesium sources.
  • Use a high-quality, mineral-rich sea salt.

Foods to Avoid (Read Labels Thoroughly):

  • All refined and processed foods of any kind, such as cookies, doughnuts, bagels, white bread, luncheon meats, and soy protein powder.
  • All refined and processed sugars, including fructose or corn syrup and diet products with artificial sweeteners such as aspartame (NutraSweet and Splenda).
  • All dairy products except organic butter and free-range eggs.
  • Regular and decaffeinated coffee and black tea.
  • Any foods containing hydrogenated or partially hydrogenated oils or trans fatty acids.
  • All alcoholic beverages.
  • Pasteurized fruit juices and sodas.
  • Foods containing MSG, hydrolyzed vegetable protein, and chemical preservatives.
  • Commercial iodized salt.

A Magnesium Eating Plan:

(From Dr. Dean’s book, The Magnesium Miracle)

Upon Rising: Juice of 1/2 – 1 fresh lemon in warm water. Sweeten with stevia.

Breakfast:

  • Crockpot cereal with flaxseed oil and fresh or frozen blueberries, strawberries, raspberries, banana, peach, or pear.
  • Choose two grains, one nut, one seed from: buckwheat, millet, rye, oats, amaranth, quinoa, sunflower seeds, pumpkin seeds, almonds, cashews, filberts, walnuts, pecans.
  • For one person, put 2 oz of dry mixture in 5 oz of water in a 1-quart Crockpot. Cook overnight. In the morning place in a bowl, add 2-4 oz fruit, mix, and add 2 tbsp of flaxseed oil or 1 tbsp of organic butter, or 2 tbsp of ground flaxseeds (ground fresh in a coffee grinder). You may add rice milk, almond milk, or small amounts of soy milk as needed. For extra magnesium, sprinkle on wheat germ (kept in the freezer).

Substitutions:

  1. Instead of using a Crockpot, you can soak 2 ox of grain mixture overnight in 5 oz. of water, with or without 2 tbsp of plain yogurt. In the morning bring to a boil and let simmer on the lowest setting for 20 minutes. You may have to add more water to avoid dryness. Serve with 2 tbsp ground flaxseeds (ground fresh in a coffee grinder).
  2. Instead of soaking overnight, cook 2 oz of grain mixture in 6 oz of water. Bring to a boil and let simmer for 30 min.

Lunch [Choose one]:

  • Brown rice and vegetables. Cooked with 2 oz dulse or other sea vegetables.
  • Leafy green salad, soup with added sea vegetables, and Essene sprouted bread or Ezekiel bread.
  • Fish, greens (collards, spinach, swiss chard), and salad.
  • Egg omelet with sautéed vegetables.
  • Chicken with vegetables.

Dinner [Choose one]:

  • Soup (with sea vegetables) and salad.
  • Stir-fried grains (leftover grains from breakfast) and vegetables.
  • Roasted vegetables with wild rice.
  • Salad with cooked organic legumes (kidney beans, lentils, black beans, chickpeas).
  • Wheat-free pasta (rice, spelt, kamut) with pesto, tomato sauce, and green vegetables.
  • Mixed salad with avocado.

Snacks:

  • Raw vegetables.
  • Dried fruit (prunes and figs).
  • Shelled nuts and seeds (raw, not processed or salted).
  • Backed blue corn chips.
  • Popcorn.

Drinks:

  • Pure, clean water that is high in magnesium and low in calcium.
  • Green tea.
  • Freshly squeezed lemon juice in water.
  • Cranberry juice sweetened with stevia.
  • Herbal teas.
  • Kukicha (roasted twig tea).1

Like Dr. Dean says though…

Getting enough magnesium from your food alone (even on the most magnesium-rich diet) is nearly impossible. She encourages everyone to take a highly absorbable magnesium supplement in order to give your body what it needs for optimal health.2

Jigsaw Health’s Magnesium w/SRT

Dr. Dean recommends Jigsaw Magnesium w/ SRT because it is a premier quality magnesium supplement that is formulated for maximum absorption and potency as dimagnesium malate.3

And unlike most other magnesium supplements, Jigsaw Magnesium w/ SRT does not cause diarrhea because of its sustained release technology.

Learn more about the many benefits of Jigsaw Magnesium w/SRT.

Return to “Magnesium-Rich Food: Is it a Contradiction in Terms?” article.


Cited Sources

  1. Dean, p. 234-238
  2. 16. Dean p. 243
  3. 17. Dean, p. 27-28

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