As you know, magnesium plays such as enormous role in our health. We require and use this mineral for many different processes, such as blood sugar control, nerve function, energy metabolism, and so much more. In fact, magnesium is one of the 10 mood-boosting nutrients.
Unfortunately, only 1% of the body’s magnesium is stored in the blood and identifying a deficiency can be difficult. Many people with low magnesium levels don’t realise that their poor diet actually puts them at greater risk of developing health issues like anxiety, depression, chronic fatigue, osteoporosis, heart attack and type 2 diabetes.
To make sure you will never run low on magnesium, eat more of these foods:
1. Dark Leafy Greens
Collard greens, kale and spinach are just some of the dark leafy superfoods with an impressive micronutrient profile. Despite being low on calories, dark leafy greens are extremely rich in magnesium and other necessary vitamins and minerals. One cup of spinach alone has more than 150mg of magnesium.
This fruit is better known for its high potassium, fibre and vitamin C content. But did you know that a medium banana also offers around 32mg of magnesium? Because it’s fairly low in calories and highly versatile, adding it to your diet is easy.
Dried and fresh figs are an excellent source of fibre, vitamins and minerals. Half a cup of the common fig will give you 50mg of magnesium. Because of its sweet taste, chewy texture and crunchy seeds, it is also a widely used ingredient that can make all kinds of dishes healthier and more flavourful.
Aside from being known for their high omega-3 fatty acid content, mackerel, salmon and tuna are amazing sources of magnesium. A deficiency certainly won’t be a problem if you make fish a regular part of your diet.
One medium avocado offers around 60mg of magnesium. Eating one thick slice will also give you plenty of other multivitamins and heart-healthy nutrients. This fruit is also quite versatile, so it can be easily added to your meals and snacks.
6. Seeds and Nuts
A 100g serving of cashews packs more than 290mg of magnesium, which is close to the recommended dietary intake of 310mg. Sunflower seeds, pumpkin seeds, almonds, brazil nuts, flax seed and pecans are also excellent sources of magnesium.
It’s no secret that chocolate is both delicious and healthy. Its high magnesium content is just one of the reasons why it promotes relaxation, improves sleep quality and helps gets rid of aches and pains.