Eat These High Magnesium Foods to Feel Your Best

Magnesium is used by our bodies in hundreds of essential roles. It helps our bodies produce energy, helps to digest food and helps support healthy nerve function. Research has shown that many people don’t get adequate levels of magnesium, and even fewer get optimal levels. Magnesium deficiencies are among the most widespread of chronic health issues but can be addressed, in many cases, through diet alone.

Do You Have a Magnesium Deficiency?

Research has shown that 48% of people in America don’t get enough magnesium from their diets alone to provide them with the recommended daily amount. While not likely to cause many issues in the short term—unaddressed magnesium deficiencies are thought to be involved with nearly every major disease out there. Magnesium supplements are often recommended by doctors for patients that test with low magnesium levels. The symptoms of low magnesium are hypertension, constipation, difficulty concentrating, and low energy. It’s important to note that these symptoms can present differently for different people, and the only way to know if you need more magnesium is to be tested by your doctor. The good news; avoiding a magnesium deficiency is often as easy as adding a few side dishes to your normal meals! Below you’ll find a list of some high magnesium foods that can easily be shaped to accommodate nearly any dietary needs.

Spinach

Spinach is one of the most nutrient-dense foods in existence and offers a wide range of minerals and vitamins, including magnesium. Spinach is particularly dense in Calcium, iron, magnesium, phosphorus, and potassium. These are all essential mineral used by our bodies to support our health.

Dark Chocolate

Dark chocolate is thought of by most a being candy—reserved for deserts and snacks. As it turns out, dark chocolate contains a rich profile of antioxidants, mineral, and vitamins. It’s considered to be one of the top-ten anti-inflammatory foods and just happens to be quite rich in magnesium as well. It’s likely that you’ll have very little difficulty finding an excuse to add some more chocolate to your diet!

Almonds

Almonds are a great source of healthy natural fats such as Omega 3s. These compounds promote healthy digestion and brain function. A single ounce of almonds also contains roughly 20% of the recommended daily magnesium, 30% of the recommended manganese, and 37% of the daily recommended Vitamin E. Almonds make excellent snacks between meals and can really help reduce hunger!

Avocados

If you’ve been on Instagram in the last 12 months you’ve likely stumbled across pictures of Avocado Toast. This snack has been sweeping the world by storm and appears to be the go-to snack of nearly every food blogger in the world! Aside from looking beautiful in pictures and tasting incredible—avocados contain large amounts of Vitamins A, C, E, K, and B6 as well as large amounts of folate, riboflavin, niacin, and magnesium. Much like almonds, avocados contain a lot of healthy fat calories and can help stave off snacking between meals.

Bananas

Bananas are one of the sweetest fruits in the world and are very versatile in how they can be used in meals. Banana chips, banana bread, and banana pancakes are all fun and exciting ways to add a bit more of this magnesium-rich food into your diet. In a typical banana, you can expect to get almost 10% of your daily recommended magnesium and more than 30% of your daily B6. Coincidentally, B-6 actually helps our bodies absorb magnesium better!

Final Thoughts

Magnesium is one of the most essential nutrients out there. By working to ensure you and your family are receiving enough magnesium each day you can rest assured you’re doing your part in helping everyone avoid a magnesium deficiency. Magnesium supplements are recommended for many people who suffer from magnesium deficiencies but for most—adding in some magnesium-rich foods can help keep things running smoothly. One final note is the importance of speaking with a licensed professional regarding your nutrition plans for you and your family. Small changes like avocados and almonds almost seem meaningless but it’s always a good idea to get a professional opinion!