Foods Rich In Magnesium That Are Tasty And Nutritious

Signs and Symptoms of Magnesium Deficiency

Magnesium deficiency affects a surprising amount of the general population. And these are just the people who have been clinically confirmed to not be getting enough magnesium in their diets.

There are likely millions more who don’t even know they are magnesium deficient. So how can you tell? What are the most common signs and symptoms of magnesium deficiency?

• Reduced appetite
• Fatigue or cramping in the muscles
• Nausea or vomiting
• Muscle spasms
• High blood pressure
• Paresthesia
• Muscle weakness
• Irregular heartbeat

Top 10 Magnesium Rich Foods

In this section, we highlight some of the best magnesium-rich foods that you can start to incorporate into your diet if you aren’t getting enough magnesium:

1. Leafy Green Vegetables - Leafy green vegetables are a good source of fiber and may help control blood sugar levels. Leafy green vegetables high in magnesium include spinach, kale, Swiss chard, and collard greens.
2. Nuts and Seeds - Some nuts and seeds that are magnesium-rich include almonds, cashews, pumpkin seeds, and chia seeds. Many of these nuts and seeds are also good sources of selenium which is a mineral that can support healthy immune function and blood sugar levels.
3. Legumes - Some examples of legumes include peanuts, beans, lentils, and chickpeas. Legumes are also typically good sources of fiber which can help keep you regular and feed good gut bacteria.
4. Dark Chocolate - Dark chocolate can also be a good source of magnesium but this one comes with a bit of a caveat: you have to be selective about the type of dark chocolate you eat. You typically want to stick with high-quality dark chocolate products with a high cacao percentage. In general, you want to try for dark chocolate that has a cacao content of at least 70%. Dark chocolate is also a great source of iron, copper, and antioxidants that can help lower your bad cholesterol levels.
5. Whole Grains - Whole grains like brown rice, quinoa, and oats are also solid choices if you want to increase your daily magnesium intake. In fact, the University of Rochester Medical Center estimates that one cup of brown, long grain rice contains about 264 milligrams of magnesium. 
6. Avocados - It is estimated that one medium-sized avocado contains about 58 milligrams of magnesium which accounts for about 14% of your daily recommended magnesium intake. Avocados also contain healthy fatty acids that can benefit cognitive function, healthy blood pressure, and may benefit bone health.
7. Bananas - You have probably heard that bananas are good sources of potassium. But did you know that they contain about 37 milligrams of magnesium as well? Bananas are also healthy because they contain a good amount of vitamin C, manganese, vitamin B6 and dietary fiber. So adding bananas to your diet may also help improve your digestion and your immune functions.
8. Tofu - Tofu, also known as bean curd, is produced by combining soy milk with bean curds. Tofu is a good source of magnesium as well as non-animal protein so it is a good option for vegetarians. A single serving of tofu can contain as much as 35 milligrams of magnesium.
9. Fatty Fish - Some examples of fatty fish that contain magnesium include salmon, mackerel and tuna. These fatty fish are also healthy because they are a good source of omega-3 fatty acids which can benefit cognitive function. In fact, the National Institutes of Health has stated that increasing one’s omega-3 fatty acid intake can benefit working memory, learning, and other aspects of cognitive performance.
10. Dairy Products - Last but not least are dairy products. Dairy products like yogurt (about 8 ounces) can contain as much as 42 milligrams of magnesium. A cup of milk is also likely to provide around 27 milligrams of magnesium which is good for about  6% of your daily recommended intake. Dairy products are also typically good sources of calcium which helps fortify bone mineral density and helps to reduce the risk of sprains, breaks, and fractures.

Tips for Increasing Magnesium Intake

The best way to get more magnesium is to simply eat more magnesium-rich foods like the ones listed above. But some people may not absorb enough magnesium even if they eat a lot of magnesium-dense foods. So here are some tips for getting the most out of magnesium:

• Avoid zinc supplements and foods that are rich in zinc in order to increase absorption. Zinc can inhibit magnesium absorption so keep a close eye on your zinc intake if you are magnesium deficient.
• Choose high-quality magnesium supplements in order to fine tune the daily dosage and get the most benefits. You may also want to look for magnesium supplements that contain bioperine as it can make magnesium more bioavailable.
• Time-released magnesium supplements can also improve absorption and give your body a better chance of getting all the magnesium health benefits.
• Keep an eye out for magnesium supplements that also contain B vitamins as B vitamins have been observed to boost the body’s magnesium absorption.
• Load your pantry and fridge with foods that are rich and magnesium and get creative with recipes so you will actually enjoy meals that boost your magnesium intake.
• Create a magnesium-rich foods chart and keep it somewhere you can see. This will help remind you which foods you should be eating and can make it easier to keep track of what foods have magnesium.

What's the Best Way to Get Magnesium: Food or Supplements?

In most cases, it is best to get nutrients from the foods you eat - preferably natural foods like fruits and vegetables. However, much of the answer to the question, What's the Best Way to Get Magnesium: Food or Supplements? will depend on your current health status and diet.

If you aren’t eating enough foods that contain magnesium, the best way to remedy this is to simply eat more of them. However, your doctor may recommend magnesium supplements as they can absorb quickly, and thoroughly, and they allow you to control more accurately exactly how much magnesium you get.

ALSO READ - Types of Magnesium Supplements & Their Benefits