Easy and healthy ways to increase your magnesium intake

Easy and healthy ways to increase your magnesium intake


Why is magnesium so important? 

Magnesium is an essential nutrient responsible for the correct functioning of your body. It can help improve your mood, boost mental health and performance, combat depression, raise energy levels, regulate blood sugar, and even improve your sleep. 

What are they symptoms of magnesium deficiency?

The symptoms of magnesium deficiency include: insomnia, anxiety, muscle spasms, restless leg syndrome, nausea, low blood pressure, confusion and irritability. These symptoms usually indicate an underlying health condition like thyroid imbalance, gastrointestinal diseases, pancreatitis, diabetes and kidney disease.

How do you get 100% of magnesium daily?

There are many magnesium supplements available on the market, but you can get it naturally from eating more healthy foods. In fact, most people get magnesium from a healthy, balanced diet. 

If you are concerned about a magnesium deficiency, you may consider increasing magnesium consumption by incorporating more magnesium-rich foods into your diet.


Whole foods rich in magnesium 


The diets rich in whole foods like nuts, seeds, legumes, whole grains, leafy greens, and healthy fats will provide you with enough magnesium to keep your body healthy. 

Among those, nuts, seeds, whole grains and leafy greens have the highest magnesium content. 

Here's a list of ingredients which are a good source of magnesium per 100g: 



  • Almonds: 268 mg 
  • Peanuts: 168 mg 
  • Brazil nuts: 376 mg
  • Cashews: 251 mg
  • Peanut butter (100% peanuts, smooth): 154 mg 



  • Pumpkin seeds (dried): 592 mg 
  • Flaxseed: 392 mg
  • Chia seeds: 335 mg 


Whole grains: 

  • Quinoa: 64 mg 
  • Brown rice (cooked): 43 mg 
  • Whole-wheat bread (1 slice): 23 mg



  • Edamame: 224 mg 
  • Black beans: 172 mg 
  • Chick Peas: 115 mg
  • Black-eyed peas: 60 mg 


Vegetables and fruits:

  • Spinach, boiled: 157 mg (1 cup).
  • Avocado: 58 mg (1 medium seize).
  • Kale: 33 mg
  • Banana: 32 mg (1 medium size).
  • Swiss chard: 29 mg (1 cup).
  • Broccoli: 21 mg/100g


Plant-based staples:

  • Tofu: 74 mg 
  • Soy milk: 61 mg 
  • Dark chocolate: 65 mg 


What is Magnesium water? 

AlmondsChia seedsLinseedsNutsPumpkin seedsSeedsWhole grains

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