Best Foods for Magnesium Deficiency

Eating a balanced diet that is high in magnesium can help to reduce the symptoms associated with magnesium deficiency. Some of the Best Foods for Magnesium Deficiency and boosting your magnesium levels include dark leafy greens, nuts and seeds, fatty fish such as salmon, avocados, bananas, dried fruit, legumes and whole grains. Incorporating these foods into your diet can help you to meet your daily magnesium needs and keep your levels of this important mineral in check. Additionally, adding a quality magnesium supplement to your regimen may also be beneficial. Talk to your doctor about the best way for you to get sufficient amounts of magnesium if you are suffering from a deficiency.

If you’re feeling weak, fatigued and experiencing muscle aches, Magnesium Deficiency could be to blame. Many of us don’t get enough magnesium in our diets due to overly-processed foods and unhealthy lifestyles, so magnesium deficiency is more common than you might think. Other signs to look out for include loss of appetite, nausea, vomiting, fatigue and difficulty sleeping — all signs that magnesium levels are too low. Knowing the magnesium deficiency symptoms is important in order to take steps towards boosting your magnesium level naturally through increasing the amount in your diet or talking with a healthcare professional about supplements.

best foods for magnesium deficiency

Magnesium is an important mineral that helps regulate many vital functions of the body. It can be found in a variety of delicious, readily available foods. Packed with magnesium, leafy green vegetables like spinach and kale provide substantial amounts when cooked or eaten raw. Nuts and seeds—such as almonds, cashews, pumpkin seeds, sunflower seeds and sesame seeds—are also magnesium-rich options. Whole grains like quinoa and brown rice can also help increase magnesium intake, as can avocados. Fish such as salmon and tuna are excellent sources, too! If you’re looking for food that packs a magnesium punch, these are great recipes to look into adding to your diet!

Consuming magnesium-rich foods is one way to prevent or alleviate magnesium deficiency. Good dietary sources of magnesium include dark leafy greens, nuts and seeds, fish, beans, whole grains, and avocados. Including these foods in your diet can help you meet your daily needs for magnesium.

Which Green Leafy Vegetables have the Most Magnesium?

Dark leafy greens are a great source of magnesium. Leafy green vegetables like spinach, kale, collards, and Swiss chard are packed with magnesium, providing between 15-20% of the recommended daily allowance (RDA) in just one cup. Not only do dark leafy greens provide health benefits related to magnesium, but they’re also high in fiber and vitamins A, C, and K. Eating plenty of dark leafy greens on a regular basis is an easy way to get the recommended amount of magnesium and overall health benefits it provides.

sunflower and pumpkin seeds for hormone health

Nuts and Seeds Highest in Magnesium

Nuts and seeds are excellent sources of magnesium. Almonds, cashews, peanuts, walnuts, sesame seeds, pumpkin seeds, and sunflower seeds are all great choices when it comes to obtaining your daily recommended magnesium intake. Just one ounce of almonds contains 80 mg of magnesium—which is 20% of the RDA for adults. Including nuts and seeds in your diet is a simple way to add more magnesium-rich foods into your day. Not only will you boost your magnesium levels but you’ll also get an extra kick of protein, healthy fats, and other vitamins and minerals.

Which Fish is High in Magnesium?

Fish is a fantastic source of magnesium. Mackerel, salmon, and tuna are all wonderful options when it comes to getting your daily recommended allowance of magnesium. Not only do many varieties of fish provide a great amount of magnesium, but they’re also rich in omega-3 fatty acids and vitamin D. Eating fish several times a week can be beneficial for overall health as well as your daily intake of magnesium.


Beans and Legumes Have a Lot of Magnesium

Beans are an excellent source of magnesium. Lentils, kidney beans, black beans, and soybeans are all packed with magnesium. In fact, just one cup of cooked navy beans contains 78 mg of magnesium—that’s nearly 20% of the RDA for adults. Not only do they contain a great deal of magnesium but they’re also a good source of fiber and plant-based protein. Including more beans in your diet is an easy way to add important nutrients like magnesium into your meal plan.

Are Whole Grains a Good Source of Magnesium?

Whole grains are a great source of magnesium. Eating whole grain foods like oats, wheat bran, quinoa, and bulgur will give you a boost of magnesium. Not only do these foods provide a good amount of magnesium, but they’re also packed with other important vitamins and minerals like B6 and zinc. Eating at least three servings of whole grains daily is an excellent way to make sure you get your fill of magnesium in the most nutritious way possible.

avocado cut on cutting board

Avocados are Great for Magnesium

Avocados are an excellent source of magnesium. Just one avocado contains 58 mg of magnesium—that’s almost 15% of the RDA for adults! Not only that, but avocados provide a variety of other health benefits like healthy fats, fiber, and potassium. Eating half an avocado or adding some to a salad can make sure you get the magnesium you need while also enjoying all the other amazing benefits avocados have to offer.

More Posts about Magnesium Deficiency

For a table of magnesium amounts in specific foods, see this post Best Foods High in Magnesium.

If you suspect that you may be magnesium deficient, talk to your doctor and make dietary changes to help boost your levels of this important mineral. Incorporating foods that are high in magnesium into your diet can help to improve the symptoms associated with deficiency and keep your levels in check.

This is not medical advice and should not be taken as such. Always consult with a healthcare professional before making any changes to your diet or supplement routine.

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