5 Foods High In Magnesium and Their Health Benefits

5 Foods High In Magnesium and Their Health Benefits

Many people suffer from magnesium deficiency and don't even know it. In fact, it has been estimated that more than 50% of adults in the United States don’t get the recommended daily amount of magnesium from the foods they eat (300mg for women, 400mg for men)1.

There are a number of health issues associated with low levels of magnesium, including:

  • Insomnia
  • Fatigue
  • Stress and Anxiety
  • Cancer
  • Restless Leg Syndrome (RLS)
  • Diabetes
  • Osteoporosis
  • High Blood Pressure
  • Hormone Imbalance
  • Fibromyalgia
  • Migraine Headaches

Magnesium is responsible for enabling over 300 enzymes in the human body to function properly. These enzymes provide a number of health benefits like regulating cellular energy production in the muscles, the heart, and the brain. Numerous key proteins are also produced by magnesium, including glutathione, which has been called the body’s “master antioxidant2.”

The primary reason why many are suffering from magnesium deficiency is that we don't eat the proper types of foods3. Keeping in mind magnesium’s all-important role in health and wellness, you need to consider adding these magnesium-rich foods to your daily diet:'

1. Almonds Almonds are a powerhouse of protein and healthy fats. They help to reduce hunger by regulating blood sugar because they are high in fiber. People who are trying to lose weight may want to consider using them as a snack for that very reason. Each almond contains 80 mg of magnesium in a one-ounce serving.

2. Spinach Spinach is absolutely full of magnesium with 157 mg per cup. There are also many important vitamins and minerals in spinach that help your body to absorb magnesium.

3. Pumpkin Seeds Pumpkin seeds should be included in your diet to keep your magnesium intake at a high level. 184 mg of magnesium is found in only 1/4 cup of pumpkin seeds. Eating just a small amount daily will help you get halfway to your recommended daily allowance (RDA)

4. Avocados Avocados provide a ton of nutrients that are good for your heart and brain health. Each avocado contains more potassium than a banana and more than 58 mg of magnesium.

5. Cultured Yogurt Cultured yogurt is an excellent source of protein, omega-3 fatty acids, probiotics, vitamins, and minerals. It also contains 30 mg of magnesium per cup making it an excellent choice to consume.

If you are not able to eat at least one of these foods on a daily basis, you may also consider adding a plant-based Magnesium supplement.

1. https://www.ncbi.nlm.nih.gov/pubmed/22364157, Suboptimal magnesium status in the United States: are the health consequences underestimated?, 2012 Mar;70(3):153-64. doi: 10.1111/j.1753-4887.2011.00465.x. Epub 2012 Feb 15
2. https://www.ncbi.nlm.nih.gov/pubmed/21835188, Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment, 2012 Jan;62(1):304-12. doi: 10.1016/j.neuropharm.2011.07.027. Epub 2011 Aug 4
3. https://www.ncbi.nlm.nih.gov/pubmed/30513803, Magnesium: Are We Consuming Enough?, 2018 Dec 2;10(12). pii: E1863. doi: 10.3390/nu10121863