Magnesium is an extremely important mineral that is essential in our daily diets. It is plays a critical role in over 300 chemical reactions in the body. As far as hormonal health goes, magnesium helps with mood regulation, stress support, and menstrual cycle regulation.
The problem? Many people don’t know which specific foods are rich in magnesium, and therefore don’t get the recommended 310 mg a day in their diet. Read more about these magnesium-rich foods that will help you get enough magnesium in your diet.
Magnesium Filled Breakfast
- Avocado Toast
- Avocados are a great source of magnesium, and can also be eaten throughout the day on a salad or sandwich (1).
- Low Fat-Yogurt and Milk
- Both yogurt and other milk products can be a great way to get your magnesium. As a plus, magnesium will actually ease the way your body absorbs calcium when you eat dairy products (2).
- Oatmeal
- One cup of oatmeal can have up to 57 mg of magnesium, which gets you well over 15% of the recommended daily value (1)
Pro-tip: Throw some chopped up bananas in your yogurt or oatmeal. They are a great source of magnesium and make both dishes delicious (2).
Magnesium Packed Snacks
- Nuts
- Nuts, specifically almonds and cashews, are among the most magnesium-rich foods. They make a convenient grab-and-go snack if you're looking to get more magnesium in your diet (2).
- Seeds
- Sesame, sunflower, and pumpkin seeds are easy to snack on throughout the day. ¼ of a cup of sunflower seeds has 128 mg of magnesium – that's 45% of the recommended daily intake (2).
- Dark Chocolate
- Great news, chocolate lovers! One square of dark chocolate can include up to 95 mg of magnesium (3).
Lunch or Dinner of Magnesium
- Spinach or Kale Salad
- Start off your meal with some dark leafy greens in your salad. Add your favorite toppings and you’ll be getting magnesium with these great low calorie vegetables (3).
- Mackerel or Tuna
- Make it a point to have some type of high-magnesium fish every so often. Plus, you’ll get your much needed omega-3 fatty acid and vitamin D (3).
Getting magnesium through your diet is the best way to increase your intake, but it can be difficult to ensure you're getting enough. That’s why we include magnesium in our Bare Essential daily vitamin. Take our healthcare survey to get matched with your personalized supplement plan and add the Bare Essential into your monthly kit.
Sources:
- “Magnesium Grocery List.” The Dr. Oz Show, Harpo, Inc. , 24 Sept. 2012, www.doctoroz.com/slideshow/magnesium-grocery-list.
- Mattheis, Christine. “13 Foods That Are High in Magnesium.” Health.com, Health Media Ventures, Inc. , 29 May 2015, www.health.com/health/gallery/0,,20914173,00.html/view-all.
- Strong, Debbie. “8 Foods High in Magnesium.” EverydayHealth.com, Everyday Health Media, LLC, 24 June 2015, www.everydayhealth.com/pictures/foods-high-in-magnesium/.