Top Foods High in Magnesium You Should Be Eating Daily
They say chocolate is a girl’s best friend. Well, it turns out it can actually be deeper than that. Move over, diamonds; chocolate is the star of this show. Have you ever found yourself craving chocolate just before your period? Like really, really craving it? Do you sometimes wake up tired even after a whole night’s sleep? Wait, what about feeling anxious or on edge for absolutely no reason?
Well, all these sneaky signs are because your body is whispering, or maybe even shouting, for magnesium. It really is one of those important minerals behind the scenes, yet over 50% of people in the USA aren’t getting enough of it.
Magnesium has all sorts of important roles in the body. I’m talking muscle recovery, nerve function, sleep quality, mood stability, and even blood sugar regulation. It’s pretty much the calm you need in the midst of chaos, or better yet, the sleep in your restlessness.
But even though it’s really important, it doesn’t always get the spotlight, and as a result, you tend to have deficiency symptoms that are subtle and ones you can easily brush off. Some of them are fatigue, anxiety, irritability, muscle cramps, and sugar cravings. Sound familiar?
So no, you aren’t being dramatic; you just might lack the proper levels of magnesium in your body.
The good news? A few tiny changes to your diet are all you need to add foods high in magnesium to your eating plan.
Signs You Need More Magnesium
If your body is deficient in magnesium, you won’t get a flashing neon sign that blinks “LOW MAGNESIUM.” Thankfully, there will be enough hints to make you aware. The first thing you need to learn is what kind of hints, or signs, your body will give and how to read them.
Here are a few you don’t want to miss:
- Muscle cramps: If leg cramps mid-stretch or eyelid twitches aren’t new to you, then this might just be a sign you need a bit more magnesium. This is because magnesium helps the muscles contract and relax, so without it, they get a bit tensed up and twitchy.
- Poor sleep: The inability to get sufficient sleep might be another sign of magnesium deficiency. Your nervous system depends on magnesium to activate your body’s rest and digestive systems. Besides, magnesium helps produce melatonin, which is necessary to actually fall asleep.
- Mood swings: Well, if one minute you’re fine, then the next you’re ready to bite someone’s head off for breathing too loudly, you just might need a bit more magnesium. Mood stability depends on magnesium because this mineral affects brain chemicals, for example serotonin and GABA. You need magnesium to chill out. RELATED: Simple Ways to Increase Happiness Hormones
- Sugar cravings: If you’re constantly hunting for chocolate, it isn’t because of stress or the emotional toil of a hard day. At least, not entirely. Dark chocolate = magnesium, so it might mean you’re low, and this messes with the regulation of your blood sugar, contributing to your long list of cravings.
- Anxiety: If you always feel wired, tired, irritable, and constantly on edge, then your body’s nervous system is probably stuck in fight or flight mode because it lacks enough magnesium.
Related: Top 10 Adaptogenic Herbs for Stress, Energy & Wellness
Magnesium-Rich Foods
1. Whole Wheat
You can never go wrong with whole grains because most are a good source of magnesium. The magnesium content in 100 grams of whole wheat flour is around 117 mg. On the other hand, white all-purpose flour contains only 22 mg of magnesium.
Whole wheat flour is definitely the ideal ingredient for baking homemade goods such as bread, muffins, and pancakes if you want to increase your magnesium intake.
2. Spinach
When it comes to dark, leafy greens, rest assured, you’re getting a load of nutrients, and spinach is no exception.
One boiled cup of spinach contains 157 milligrams of magnesium. And spinach can be used in soups, smoothies, or even omelets, just to name a few.
There is no question: include more spinach in your meals.
3. Dark Chocolate
Dark chocolate is way more than a yummy treat to enjoy when you are feeling mopey.
1 oz square has up to 64 mg of magnesium and, as a healthy bonus, is pretty rich in antioxidants.
Just make sure that it has a minimum cocoa content of 70%, and you can have a piece after dinner or even melt it for delicious fruit dipping.
4. Quinoa
Quinoa is as easy to make as rice and packs an impressive 118 mg of magnesium in one cup when cooked.
In addition to its high magnesium content, it also has a high protein content, making it the perfect choice if you are also trying to up your protein intake to 100g per day.
Plus, it’s pretty versatile. This gluten-free food allows you to make salads, grain bowls, and various other meals. It is a must-have in your pantry.
5. Black Beans
Black beans have an impressive 120 mg of magnesium per cup when cooked, making them one of the top foods high in magnesium.
So next time you feel up to making a simple homemade meal, try making an easy black bean dip or adding them to chili, tacos, or even salads to really up your magnesium intake.
6. Almonds
Almonds have a rich magnesium content in addition to their anti-inflammatory and antioxidant properties.
Each ounce of almonds contains 80 mg, making them a powerful magnesium source great for a multitude of recipes, such as overnight oats and pumpkin spice butter.
7. Cashews
Cashews are quickly becoming a favorite when it comes to vegan diets.
It’s super healthy with quite a high amount of protein, healthy fats, fiber, and 74 mg of magnesium per ounce.
Exactly what we need!
8. Chia seeds
Multiple mouthwatering recipes can be made from chia seeds, including several variations of chia pudding.
Chia seeds are pretty popular for their antioxidant strength, weight loss benefits, and significant magnesium content.
A single ounce of chia seeds contains 95 mg of magnesium.
9. Pumpkin seeds
An ounce of pumpkin seeds has an impressive 74 mg of magnesium, making them some of the top magnesium-rich foods around.
Besides, they also have healthy fats and lots of proteins, and they can be used to make delicious recipes like pumpkin pie spiced pumpkin seeds.
10. Pecans
These nuts are packed with fiber, antioxidants, and many more health and wellness benefits that you simply cannot afford to miss.
You can add them to your breakfast oatmeal or even fruit salad.
11. Walnuts
Walnuts can be used to make several simple recipes so much more interesting. They can be added to salads, cereals, or even oatmeal.
Aside from being a great addition to flavor, an ounce of walnuts has up to 44.2 mg of magnesium.
12. Cherries
A serving of 154g of cherries has about 16.9 mg of magnesium, proving to be a pretty good and unique source of magnesium.
You can have them as a snack or simply add some to your yogurt.
13. Peach
Peaches are super easy to add to your daily meals. For example, you can add a few slices to your breakfast oatmeal. And it’s incredible that when it comes to magnesium, one large peach has an impressive 15.7 mg of magnesium.
14. Beetroot
The list of all the health and wellness benefits associated with beetroots is exhilaratingly endless.
And it doesn’t disappoint when it comes to magnesium. A serving of 136g has up to 31.3mg of magnesium.
15. Some Fatty Fish
Yes, we do get some Mediterranean goodness on the list!
Fish, especially those that are fatty, are fantastic for magnesium. From salmon and mackerel to halibut, you can get a pretty good amount of magnesium.
Salmon has up to 30 mg per 100 g serving, and in addition to this, it’s also impressively high in protein and healthy fats, making it a no-brainer.
Lesser-Known Sources
16. Blackstrap molasses
1 tablespoon of this dark syrup can impressively give you up to 48 mg of magnesium. You can stir it into your tea or even add it to your oatmeal and baked goods for a rich, to-die-for flavor.
17. Tofu
Tofu is not only extremely rich in protein, but it also has pretty low calories and helps you with cholesterol. To make it even more amazing, half a cup of tofu has up to 37 mg of magnesium. And can be used in cool dishes like Balsamic grilled tofu.
18. Avocado
Did you know that just one medium avocado has up to 58 mg of magnesium?
This makes avocado not just a delicious treat, but a pretty healthy one, and among the top foods high in magnesium.
Avocados can be used to make recipes like chilled avocado and zucchini soup, and they really never disappoint.
19. Banana
Bananas are an all-time favorite, so I am happy to add them to our list of foods to help you boost your magnesium intake.
1 medium-sized banana has about 31.9 mg. Admittedly, not the highest, but still a rather impressive amount.
20. Figs or dried dates
When it comes to chewy and sweet candy, these bites are a popular go-to. Not only are they delicious, but they also come loaded with nutrients.
Figs have up to 101 mg of magnesium per cup, and dates have around 54 mg.
Magnesium Supplements
I know, I know, sometimes life can get overwhelming. Understandably, eating perfectly every single day can feel like a chore.
If you are having issues increasing your magnesium intake through foods high in magnesium, you don’t have to worry because you can use magnesium supplements to fill in the gaps. Some common types are:
- Magnesium Citrate
- Magnesium Glycinate
- Magnesium Chloride
The exact magnesium supplement you take essentially depends on your health and wellness goals. For instance, magnesium citrate is commonly used to relieve constipation and improve digestive health.
Magnesium glycinate is used to reduce anxiety, improve sleep quality, and support muscle recovery.
Magnesium chloride, on the other hand, is used to replenish overall magnesium intake.
Remember, as much as using supplements is a good idea, you need to know that magnesium from real food is way better because of all the other nutritional benefits you get from eating diverse foods.
Supplementation is not a substitute but a good support.
3 Days of Eating for Magnesium
First Day
- Breakfast: Oats with pumpkin seeds + banana
- Snack: Trail mix with almonds + dark chocolate
- Lunch: Quinoa salad with black beans + spinach
- Dinner: Salmon + sautéed Swiss chard
- Evening treat: Warm milk + fig
Second Day
- Breakfast: Whole wheat toast with almond butter + banana slices
- Snack: Yogurt with chopped walnuts + dried figs
- Lunch: Tofu stir-fry with edamame + brown rice
- Dinner: Baked mackerel with roasted beetroot + spinach
- Evening treat: Dark chocolate square + chamomile tea
Third Day
- Breakfast: Chia pudding with peaches + crushed pecans
- Snack: Fresh cherries
- Lunch: Whole wheat wrap with black beans, avocado, + spinach
- Dinner: Grilled tofu with quinoa and sautéed beet greens
- Evening treat: Warm oat milk + blackstrap molasses
Final Thoughts
Magnesium is a pretty important mineral for our bodies. We can see this from the effect it has on our moods, our muscle performance, sleep patterns, cravings, and even anxiety.
Adding some of these magnesium-rich foods to your diet will go a long way in ensuring your magnesium levels are right on track and you enjoy all the benefits of this often overlooked mineral.