magnesium-rich foods
support better muscle, bone, nerve, metabolic, and mental health
Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle and nerve function, blood pressure regulation, and bone health. Consuming magnesium-rich foods is an effective way to maintain adequate levels of this mineral in the body.
The benefits of consuming magnesium-rich foods are plentiful. Magnesium can help reduce inflammation, lower blood pressure, improve insulin sensitivity, and promote better bone health. Additionally, studies have shown that magnesium may also have a positive impact on mental health by reducing symptoms of depression and anxiety. It helps with mental relaxation and muscle relaxation. This double-win enhances sleep quality and has been shown to reduce stress and improve quality of life.
Incorporating magnesium-rich foods into your diet is a simple and effective way to ensure that you are getting enough of this vital mineral. Whether it's adding spinach to your morning smoothie or snacking on almonds throughout the day, there are plenty of delicious ways to increase your intake of magnesium. So next time you're at the grocery store, make sure to stock up on these magnesium-rich foods to reap the many benefits they have to offer. Here are some excellent and yummy magnesium-rich foods:
Almonds: A 1-ounce serving of almonds provides 80 mg of magnesium.
Spinach: A cup of cooked spinach contains 157 mg of magnesium.
Avocado: One medium avocado contains 58 mg of magnesium.
Black beans: A cup of cooked black beans contains 120 mg of magnesium.
Dark chocolate: One ounce of dark chocolate contains 64 mg of magnesium.
daily recommendation
The daily recommendation for magnesium intake varies depending on age, sex, and other factors. On average, men should consume around 400-420 mg per day, while women should aim for 310-320 mg per day. However, studies show that most Americans do not meet their daily magnesium needs through their diets.
how to add magnesium rich foods to your diet
Adding magnesium-rich foods to your diet is important for maintaining a healthy body. Some excellent sources of magnesium include spinach, almonds, avocado, black beans, and whole grains. You can easily incorporate these foods into your daily meals by making spinach salads, adding avocado to your toast or smoothie, making black bean burritos, and switching to whole grain bread and pasta. It's also important to note that magnesium supplements should only be taken under the guidance of a healthcare professional.
Here are some recipe ideas that incorporate magnesium-rich foods:
Spinach and Feta Stuffed Chicken Breast: This recipe features chicken breasts stuffed with a mixture of spinach and feta cheese, both of which are excellent sources of magnesium.
Quinoa and Black Bean Salad: Quinoa and black beans are both high in magnesium and make a delicious and nutritious base for a salad. Add in some veggies like bell peppers and cherry tomatoes for extra flavor and nutrients.
Sweet Potato and Black Bean Enchiladas: Sweet potatoes are packed with magnesium and are a tasty addition to these vegetarian enchiladas. Black beans and cheese provide additional magnesium and protein.
Salmon with Roasted Vegetables: Salmon is a great source of magnesium, as are many vegetables like broccoli, Brussels sprouts, and kale. Roast them together for a delicious and nutritious meal.
Chocolate Avocado Mousse: Avocado is surprisingly high in magnesium and works perfectly in this rich and indulgent dessert. Mix avocado with cocoa powder and sweetener of your choice for a tasty and healthy treat.
Putting It All Together
Improving your magnesium intake (with a food first approach) is another simple, evidence-based microboost to improve your health and well-being. This supports better physical, mental, and emotional health.
Together practices like this empower you to live better with greater health, less pain, less inflammation, and more joy. It starts with little steps. We have the power to thrive and take back control of our health! For more proven ways to live better for busy people, check out the customizable guide: The Pain Solution: 5 Steps to Relieve and Prevent Back Pain, Muscle Pain, and Joint Pain without Medication.
Cheers to taking back control of your health and living better!
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This piece is for education only and is not medical advice.
Any health changes must be discussed with your own physician.
Sources
Rondanelli, Mariangela et al. “An update on magnesium and bone health.” Biometals : an international journal on the role of metal ions in biology, biochemistry, and medicine vol. 34,4 (2021): 715-736.
Noah, Lionel et al. “Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial.” Stress and health : journal of the International Society for the Investigation of Stress vol. 37,5 (2021): 1000-1009.
Feng, Jianan et al. “Role of Magnesium in Type 2 Diabetes Mellitus.” Biological trace element research vol. 196,1 (2020): 74-85.
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