9 Foods containing Magnesium – The essential mineral for health & vitality
Magnesium is a super mineral that your body needs in order to function properly. There are several foods that naturally contain magnesium, but unfortunately due to modern day farming, food manufacturing and poor diets, we struggle to consume adequate levels of on a daily basis.
So, although it’s important to know what foods contain magnesium so you can include them in your diet, be conscious that due to declines in magnesium in our soil (approx 25-80% in the last 30 years, wow!) it’s a good idea to also supplement with products like our Magneaseium gels and bath flakes.
Here are 9 foods you can include in your diet to help boost your Magnesium consumption:
Bananas are often recommended as a snack before you work out because not only are they great energy boosters but they’re rich in magnesium so they’re great for soothing aching or cramping muscles. If you’re not a fan of bananas try eating them with peanut butter, either on the side or in a smoothie. It tastes great and adds protein to make for a healthy snack!
2. Dried Figs and Prunes
Figs and prunes not only contain magnesium but are also rich in fiber and potassium, they’re the perfect for a delicious snack that packs a healthy punch. Keep a mixture of dried figs and dates in a ziplock to eat on the go when you need a quick dose of energy.
Avocados incredibly nutritious, loaded with fiber, and contain fatty acids that are good for your heart. One avocado contains about 15% of the daily intake of magnesium you should be eating, so you can also enjoy a magnesium boost just by chowing down on some guacamole!
4. Dark Chocolate
Who would have thought something so yummy could be good for you? A square of good quality dark chocolate can contain 24% of the recommended daily intake of magnesium. It’s also rich in antioxidants and said to lower your risk of heart disease, so you can enjoy a guilt-free (dark) chocolate treat with your cuppa.
Fish is an excellent choice for your lunch or dinner which will not only boost your protein intake but also contains a good amount of magnesium. Mackerel, pollock and tuna are all great options to grill or bake and add to a salad or a side of dark leafy greens.
6. Whole Grains
When it comes to choosing carbohydrates for your meals, consider brown rice, quinoa, whole wheat pasta or oats as these four whole grains contain a tonne of magnesium. Try a simple curry sauce over brown rice or mix up your regular green leaf salad with a tasty quinoa salad instead.
7. Nuts and Seeds
Pepitas (pumpkin seeds) contain the highest amount of magnesium but there’s plenty of other nuts and seeds to choose from such as almonds, sesame, cashews, pine nuts, pecans and walnuts that also contain this essential mineral. Why not create your own trail mix with nuts and seeds, dark chocolate and dried fruit for a healthy and delicious snack that benefits your heart health and strengthens your bones.
8. Beans and Lentils
Soybeans, lentils, kidney beans, black-eyed peas and chickpeas are another great source of magnesium. They’re rich in iron and are also a great source of protein for all you vegetarians out there. Eat them in salads, add them to stews or even include them in a homemade vegetable lasagna!
This leafy green is loaded with magnesium while being light on the calories. Incorporating spinach into your meals will not boost your magnesium intake but it will also have a whole host of other benefits for your skin, hair and bones. Spinach is so versatile you can use it in salads, wilt it down, top your favourite homemade pizza, or even blend it into a quick smoothie.