Four magniesium rich foods to add to your diet

Four magniesium rich foods to add to your diet

Magnesium is a very important mineral. It is estimated that magnesium deficiency is one of the most common nutrients deficiency in the world.

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

Magnesium is also important if you suffer from migraines and PMS.

Supplementation can be tricky as there are 8 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.

Which brings me to the point that real wholefood, is the best way to getting 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 a team efforts that provide the “fuel” for our body and mind.


Cocoa powder is rich in numerous anti-oxidant and it is a great source of magnesium, which also explains why women who suffer from PMS often crave chocolate in certain time of the month. Cocoa also boost the production of serotonin, the feel good hormone, which together with calming effect of magnesium can explain why chocolate have 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 afterwards.


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


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 also particularly  rich in selenium, which is a mineral needed for the production of a 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.


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.

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