What Foods Contain Calcium & Magnesium?

Magnesium and calcium are important for several body functions, but many people don't get enough of either. To achieve the correct amount of these minerals, you need to add more foods containing them to your diet.

Interactions

Calcium causes muscles to contract while magnesium causes them to relax. The heart is one of the muscles most affected by the amount of calcium and magnesium in your body, and your body needs both.

Foods Containing Magnesium

There are many foods that can give your body the magnesium it needs, including seafood, dark green vegetables, green leafy vegetables, nuts, seeds, berries, peas, beans, tofu, avocados, dried fruits, dates, whole grain cereals, and dark chocolate. Figs are especially high in magnesium.

Foods Containing Calcium

Milk and other dairy products such as yogurt, low fat cottage cheese and cheese, are the foods best known for containing calcium. Others include turnips, collard greens, kelp, kale, broccoli, tofu, legumes, parsley, almonds and dried figs.

Effects

Magnesium helps bones absorb calcium and keeps calcium from entering cells and arteries in muscles and constricting them. Calcium and magnesium interact to balance blood pressure, regulate heartbeat, and lower LDL cholesterol.

Warning

Too much fat in your diet can make it hard for your body to absorb magnesium. This causes low magnesium levels even if you eat a lot of food containing it.

References

• Foods Highest in Magnesium & Calcium
• Nutrients People Need
• Calcium and Magnesium

Resources

• Calcium & Magnesium Health Benefits