Magnesium is a mineral that’s often discussed in relation to complex sleep regimens, but its benefits go far beyond what we read on social media. According to Melissa Jaeger, RD, LD, “magnesium is involved in many processes within our bodies, including blood sugar and blood pressure regulation.” “It even plays a role in maintaining a normal heart rhythm, bone formation and in the building of our DNA.” However, it is estimated that 75% of women still consume less magnesium than the Recommended Daily Allowance (RDA) despite its many advantages.
Don’t worry if you think your magnesium levels may be low; there are several foods high in magnesium that can support you. We asked RDs to provide additional magnesium knowledge to assist you understand where to acquire magnesium and how much you should be eating. Continue reading for a list of the top 12 foods high in magnesium and simple dinner suggestions to help you increase the amount of magnesium in your diet.
How Much Magnesium Is Appropriate to Eat?
Getting 310 mg of magnesium daily is the target for people between the ages of 19 and 30. But according to Amanda Blechman, RD, “the recommended dietary allowance, or RDA, for magnesium varies based on age and sex,” with 310–320 milligrammes being the range. The RDA during pregnancy, she continues, is more like 350–360 mg daily. Aim for 400–420 mg of magnesium per day, adult males.
Benefits of Foods High in Magnesium
“Consuming a magnesium-rich diet can help support overall wellness because magnesium is involved in hundreds of chemical reactions throughout the body,” Blechman explains. Consuming foods high in magnesium can assist with :
- Blood sugar and blood pressure regulation
- Building strong bones
- Keeping your heart beating steadily
- Controlling inflammation
- Supporting a healthy immune system
- Energy production
- Muscle contraction
- Nerve activity
- Generation of serotonin (improves mood)
- Quality of sleep
- Bone strength
Methods for Increasing Magnesium Consumption
Any diet can benefit from including foods high in magnesium, and doing so doesn’t have to be difficult. “We can find magnesium in both plant and animal food sources, making it easy to incorporate into your diet regardless of which dietary pattern you follow,” Jaeger explains. “When building a salad, use spinach as your base, add your favourite vegetables, and top it with chicken breast and pumpkin seeds to boost your magnesium intake and add a satisfying crunch.” For a simple and quick way to enhance your magnesium intake, she also recommends adding beans to your stews, chillis, and soups.
Blechman suggests overnight oats with soymilk, almonds, and chia seeds for a high-magnesium breakfast since they “have a whopping 26% of the daily [magnesium] value in just one ounce.” She also recommends a quick grain bowl with brown rice, broccoli, and salmon or smoothies made with Greek yoghurt, soymilk, spinach, nut butter, and your favourite frozen fruits. “For magnesium-rich snacks, I like yoghurt topped with nuts and seeds, fresh veggies with a yogurt-based dip, and roasted edamame, just to name a few,” she explains.
Rich in Magnesium Foods
Think of this as your shopping basket for magnesium. Pick up some of these magnesium-rich ingredients the next time you’re at the shop, or feel free to utilise the ones you already have at home:
- Peanuts : An ounce of peanuts has 48 milligrammes of magnesium, making them an easy on-the-go method to obtain your recommended daily intake. A fruit slice plus a handful of peanuts make a filling and nutrient-dense snack.
- Buckwheat : Along with being a great source of magnesium, buckwheat is also a great source of fibre, protein, and antioxidants. Buckwheat, also referred to as kasha, is a staple food in many European nations due to its affordability and adaptability. Try it as a bowl base, a crunchy snack, or a combination with bow-tie noodles and fried onions.
- Avocado : One of the few fruits that contains magnesium is this popular addition to toast, salads, and other foods. There are 22 milligrammes of the vitamin in half an avocado.
- Potatoes : Eating baked potato wedges can also provide you with a good amount of magnesium. Just remember that the skin on is where the majority of the nutrients are found, so cook and consume your potatoes that way.
- Milk : Although you may be drinking a glass of milk every day for its advantages to bone health, milk contains more nutrients than simply calcium that support strong bones. Magnesium, a mineral that is crucial in lowering the risk of osteoporosis, is also naturally found in milk.
- Dark Chocolate : Your body may be trying to warn you that you need more magnesium when you have a chocolate yearning. Enjoying a piece of dark chocolate during your period will satisfy your sweet appetite and help reduce mood swings, as one ounce contains 65 milligrammes of magnesium.
- Spinach : Eat a lot of spinach, as Popeye suggests. More than 150 mg of magnesium may be found in one cup, and spinach tastes great in smoothies and pasta dishes as well as salads.
- Lentils : A cup of lentils has an astounding 72 mg of magnesium in it. Add them to salads, soups, and even smoothies for a nutritious meal that will help you fulfil your daily requirements.
- Pumpkin Seeds : Packed with 74 milligrammes of magnesium, an ounce of pumpkin seeds is a great snack before bed to promote restful sleep.
- Orange Juice : Drinking your morning glass of OJ will give you 27 milligrams of magnesium, along with a healthy dose of vitamin C and folate. Plus, 100 percent orange juice contains no added sugars.
- Salmon : Not only is salmon a fantastic source of protein and heart-healthy omega-3 fatty acids, but this meal also contains a tiny amount of magnesium. Selecting the safest and best-quality salmon is important. Choose salmon that has been farmed sustainably and with minimal mercury levels, such as farm-raised salmon from Chile, and look for the Best Aquaculture Practices (BAP) approved seal.
- Walnuts : An excellent plant-based source of magnesium, walnuts have 44 milligrammes of the mineral per ounce. Additionally high in fibre and omega-3 fatty acids, walnuts may help to maintain gastrointestinal health if you include them in your diet on a regular basis. Eating walnuts may also be helpful if you struggle with depression. In one study including over 25,000 participants, those who ate nuts—and walnuts in particular—had considerably lower depression scores than those who did not.