5 Ways to Add More Magnesium to Your Diet

Magnesium is crucial for overall health and plays a role in roughly 300 different enzyme systems in the body. (1) These systems help to regulate different essential functions in the body some of which include regulating blood pressure, stabilizing blood sugar levels, and even playing a role in how our muscles and our nerves function.

However, the problem is that many of us are not getting enough magnesium-rich foods in our diet. This can lead to a magnesium deficiency which can cause symptoms such as muscle cramps, high blood pressure, irregular heartbeat, fatigue, and even mental health issues. (2)

With that being said, there are plenty of ways to add magnesium to your diet by just enjoying a handful of different nutrient-dense foods regularly.

Let’s take a look at five foods that are rich in magnesium as well as how you can add these foods to your diet.

Five Foods That Are Rich in Magnesium 

#1 Green Leafy Vegetables: Green leafy vegetables are packed full of magnesium and make an excellent addition to a healthy diet. Things like kale and spinach can be added to your diet regularly by tossing a handful in a smoothie or added to stir-fry’s and salads.

#2 Avocados: Avocados are another powerful “green” food that packs in a healthy dose of magnesium. Avocados get bonus points because they are also rich in powerful healthy fats to help support overall health. Try adding some sliced avocado to a salad, sandwich, or enjoy with a sprinkle of pink Himalayan sea salt as a healthy and filling snack.

#3 Nuts & Seeds: Things like almonds and pumpkin seeds are also rich in magnesium and make a great addition to a healthy diet. They are also very easy to find and can be enjoyed in a homemade trail mix. You can also boost your magnesium intake by swapping out gluten-containing flour with almond flour for an added health boost.

#4 Bananas: Bananas are one of the easiest and most affordable magnesium-rich foods to add to your diet, and they happen to make a great post-exercise snack. Bananas are also great for anyone who may be dealing with a magnesium deficiency as they can help prevent muscle cramping which is a symptom that comes along with not getting enough magnesium in your diet. You can also add a frozen banana to a smoothie for added creaminess, and they also act as an all-natural sweetener.

#5 Raw Cacao: Here’s your excuse to enjoy some cacao! Raw cacao happens to be a great source of magnesium, so try adding some raw cacao nibs to your morning bowl of oatmeal or enjoying them with homemade trail mix.

Magnesium plays such an important role in overall health, and luckily, there are some simple dietary changes you can make to make sure you are getting enough from the foods you eat.

In addition to adding these magnesium-rich foods to your diet, you can also eliminate processed foods and add more nutrient-dense foods to your diet to help support the absorption of magnesium. Avoiding soda as well as aspartame, which is an artificial sweetener is important as these can help prevent the proper absorption of magnesium in the body.

The bottom line is that eating a clean and healthy diet rich in dark leafy greens, nuts, seeds, and less processed foods will help to naturally support magnesium levels and in turn support overall health and wellness.

To help get you started here’s a magnesium-rich smoothie recipe.

AVOCADO & BANANA SMOOTHIE 

SERVES: 1

Ingredients:

• 1 cup of unsweetened almond milk
• 1 frozen banana
• ½ avocado, pitted and sliced
• 1 Tbsp. flaxseeds
• 1 Tbsp. raw honey

Directions:

1. Add all ingredients to a high-speed blender, and blend until smooth.
2. Enjoy!