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Four magnesium rich foods to add to your diet

healthy chocolate smothie bowl with banana slices

It is estimated that magnesium deficiency is one of the most common nutrient deficiencies in the world. (find below a link with more info)

This important mineral is implicated in over three hundred chemical reactions in our bodies and it is important for nerve transmission, muscles function, heart rhythm, mood and sleep regulation, energy production, and much more.

Magnesium it is also fundamental for the stress response and the production of the neurotransmitter GABA, which is responsible for calming our nervous system. Magnesium is also important for those suffering from migraines and PMS.

Magnesium supplementation can be tricky

Magnesium supplementation can be tricky. There are different forms of magnesium available and they are indicated for different functions. Testing is also tricky too, as common tests may not get the real picture.

It is best to get magnesium from food

This brings me to the point that real whole food, is the best way to get the nutrients you need. The good point is also that each food has a “cocktail” of nutrients which often enhance and complement each other in team efforts that provide the “fuel” for our body and mind.

1. Raw cacao

Cocoa powder is rich in numerous antioxidants and is a great source of magnesium, which also explains why women who suffer from PMS often crave chocolate at certain times of the month.

Cocoa also boosts the production of serotonin, the feel-good hormone, which together with the calming effect of magnesium may explain why chocolate has this wonderful calming effect when we are stressed. I love my cocoa powder in a drink with a bit of cinnamon, and I always feel great afterward.

2. Bananas

Bananas are rich in both magnesium and potassium, which is a great combination as these two minerals work They are also rich in Vitamin B5, B6 and contain what is called “resistant starch” a sort of fiber that helps to feed your healthy gut bacteria.

3. Brazil nuts

Brazil nuts are really rich in magnesium, and it is estimated that two Brazil nuts provide the daily recommended dose of magnesium for a healthy individual. They are also particularly rich in selenium, which is a mineral needed for the production of an anti-oxidant and for the activation of a thyroid hormone. Selenium though can be toxic in high doses, so you should not eat too many Brazil nuts at once. (more info here) A couple of Brazil nuts should be enough to cover your daily dose of magnesium.

4. Spinach and green leafy vegetables

Spinach and in general green leaf vegetables are a great source of magnesium together with a range of other nutrients like potassium and folates and vitamins that act in synergy with magnesium.

Sources Review: Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis – PMC (nih.gov)

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