A list of healthy foods rich in Magnesium
Nowadays many people are deficient in magnesium, especially those who consume lots of refined foods like sugars, bread and white rice. Over time this can lead to many problems with the body such as fatigue, anxiety, restless leg syndrome, leg cramps, tightness in the muscles, irregular heartbeat and constipation. The body needs magnesium to support over 300 different functions, especially when it comes to calming the nerves and muscles. It also uses magnesium as an electrolyte to store electrical charge in its billions of cells.
In this article, we will share with you a list of the best 10 foods rich in Magnesium. Eating these regularly will help you to get a more peaceful night’s sleep, prevent cramping in the muscles and also help you to feel calmer with stable energy levels.
1. Pumpkin Seeds: Pumpkin seeds are the number one natural source of magnesium, containing 262mg of in 100g. You can consume these raw, roasted or germinated are excellent for reducing muscle cramps and spasms. These are highly recommended for men in particular as they can help to prevent prostate enlargement with age.
2. Spinach: We recommend consuming lightly steamed spinach to help boost magnesium levels in the body. 100g Spinach contains 79mg of magnesium which is easily absorbed by the body. Spinach is also loaded with iron, vitamin K, vitamin C and chlorophyll to help lower inflammation.
3. Swiss Chard: The best form of magnesium is always found in vegetables and leafy greens. Plants absorb minerals from the soil and make them easily digestible for humans and other animals. Swiss chard contains 81mg magnesium per 100g and works well in salads. It is also particularly high in Vitamin K for healthy blood flow.
4. Avocados: Avocados are known as some of the healthiest natural fat sources in the world and are also loaded with magnesium. 1 whole avocado contains 58mg of magnesium but also contains high amounts of potassium. These minerals work together in the body to produce and transfer energy through the cells.
5. Dark Chocolate If you enjoy chocolate we recommend purchasing a good quality sugar-free dark chocolate, with at least 80% cocoa. Quality cocoa can help the body to control blood sugar levels. 100g of this contains around 228mg of magnesium, helping to calm the body and create feelings of relaxation and peace.
6. Sesame Seeds 100g of sesame seeds contains 351mg of magnesium which can easily be absorbed in the body. These can be tossed into delicious salads and added to stir-fries for a wonderful flavour.
7. Sunflower Seeds These are well known for lowering blood pressure and strengthening the heart due to their high contents of Vitamin E. 100g sunflower seeds contains 325mg of magnesium. We recommend soaking these overnight and then drying them out to help your body absorb more of their nutrients.
8. Quinoa: This is a great gluten-free food which is high in amino acids and protein. Many Vegans and vegetarians use these to boost their strength and energy. It contains 64mg of magnesium per 100g in a blend of other nutrients like B vitamins, potassium, calcium and Vitamin E.
9. Beet Greens: 100g of beet greens contains 23mg of magnesium and also it’s particularly rich in potassium. These work together as electrolytes in the body and can boost the health of your heart and cardiovascular system. We recommend eating beet greens often to help reverse type 2 diabetes and prevent weight gain.
10. Cashews: You can consume cashews to boost your intake of magnesium by 292mg per 100g. However, like almonds, cashews are high in oxalates which can increase the risk of kidney stones. Consuming lemon juice and lots of water daily can help mitigate this risk. As you can see there are many foods that you can consume to get more magnesium into your diet. Both men and women need between 320-420mg of magnesium per day for optimal health. If you wish to supplement with magnesium, be sure to purchase the powdered variety called ‘magnesium citrate’. This is very bioavailable and easily absorbed into the body, compared to other products like magnesium carbonate, sulphate, gluconate and oxide. We recommend taking magnesium in a powdered electrolyte formula blend, as it works for hand in hand with other minerals like potassium, sodium and calcium.