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.


  • 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).


  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.


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


  • 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 avoids diarrhea because of it's 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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