Sunflower seeds, for example, are particularly high in magnesium, with 100 grams containing the recommended daily dose of 300 to 400 milligrams.<\/p>\n
Cashew nuts, which contain around 270 milligrams per 100 grams, also contain a lot of magnesium. \u201cThe content is particularly high in grains, nuts, pulses, fruit, and vegetables like spinach<\/a>, kale, and broccoli. Mineral water is also a source of magnesium,\u201d says Rauh.<\/p>\n It\u2019s important to note, however, that many vegetables, fruits, and seeds lose much of their magnesium content when cooked or peeled because the valuable mineral is often found in or near the skin. Whole grain \u201cbrown\u201d rice, for example, contains around 160 milligrams of magnesium, whereas hulled or \u201cwhite\u201d rice contains almost none.<\/p>\n Getting magnesium through diet<\/p>\n What to do? The most important thing: Eat a healthy, varied, and balanced diet with sufficient fiber. This will generally provide the body with the required daily dose and prevent a magnesium deficiency.<\/p>\n Rauh recommends practicing a healthy lifestyle, too: \u201cIf you want to do something for your health, you should exercise, make time to eat regularly, and enrich your diet with nuts and fruit.\u201d She advises against simply taking magnesium supplements to compensate for a \u201ccareless lifestyle.\u201d In her opinion, long-term use of magnesium supplements should be discussed with your doctor.<\/p>\n Taking magnesium throughout the day<\/p>\n Anyone who takes magnesium supplements<\/a> should not take more than 250 milligrams per day, and should ideally spread the intake out over two to three doses throughout the day. Magnesium supplements should also be taken in conjunction with regular exercise and a balanced diet.<\/p>\n But what about other popular magnesium products? Rauh is somewhat critical of those, especially magnesium oil<\/a>: \u201cThere are no evidence-based studies that prove that magnesium can be absorbed through the skin,\u201d she says.<\/p>\n