Beans Build Strong Bones with Magnesium UncategorizedBean Bulletin, Health Many Americans fall short of the mineral magnesium in their diets. Getting too little of this nutrient may raise risk for hypertension, diabetes, bone loss and migraine headaches. People who take proton pump inhibitors like omeprazole to inhibit stomach acid production may be at especially high risk for deficiency since these medications may reduce magnesium absorption. Including beans in diets is one way to give magnesium intake a boost. A half-cup of black beans provides about 3 times the magnesium as 3 ounces of beef or chicken and twice as much magnesium as most vegetables. It’s one more way in which beans may help protect against heart disease and osteoporosis.