HealthLinksSC.com | 49 MAGNESIUM IN THE DIET Close to 65% of Americans have low magnesium levels because of their diet, notes Kathleen Oswalt, M.S., C.L.T., a registered dietitian in practice in the area for more than 20 years. “Many Americans are eating the standard American diet full of processed foods [and] fried foods,” Oswalt explains. “We’re eating calorically dense foods, but not nutrient dense foods. So, a lot of Americans are low in magnesium.” Eating a healthy diet will generate a healthy dose of magnesium as many foods are rich in magnesium and can provide the amounts the body needs to function properly on a daily basis. “The whole idea is, and really whether you're looking at magnesium or not, to just eat a well-balanced meal that includes lots of plant-based foods,” Oswalt explains. “If you're doing something like that, you should be able to meet your nutrient needs.” Magnesium is found in beef and chicken, and is fortified in dairy foods. Plants, especially green, leafy vegetables like spinach, kale and Swiss chard, are good sources. Pumpkin and chia seeds, nuts like almonds and cashews, avocados and legumes are also good to include in the diet to ensure magnesium intake. Electrolyte drinks, especially coconut water, can also provide a good amount of magnesium in addition to offering nutrients like potassium and sodium.
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