How to Add More Magnesium to Your Diet


Its time to start paying attention to magnesium.


Magnesium may a funny word, but the mineral actually plays a very important part in many bodily functions, such as blood pressure regulation, balanced blood sugar, nerve function, energy production, and even DNA synthesis.

Magnesium, even though it is the fourth most prevalent mineral in your body, is also one of the most common nutrient deficiencies in Americans today (50-90% of Americans are deficient). I don’t know if it’s because its such a long word to say, or people just aren’t aware. Regardless of the reason though, its time to add more to your diet.

READ MORE: Three Reasons to Get More Magnesium

Eating more magnesium-rich foods is the best way to up your intake, because these foods are also full of other great vitamins and minerals that your body needs. The following foods are easily accessible, so keep them in mind the next time you go grocery shopping. Your body will thank you.

Avocado. I bet you are happy to hear that avocados are super-rich in magnesium. They contain about 58 mg of magnesium, which is 15% of your recommended daily intake.

Nuts. Nuts like cashews are high in protein, healthy fats, and magnesium. One ounce of cashews equals 74 mg of magnesium. You can also try peanut butter, if whole nuts aren’t your thing.

Dark Chocolate. One ounce of dark chocolate can contain up to 64 mg of magnesium, which is 15% of your RDA. I don’t know anyone who doesn’t need an excuse to eat more dark chocolate.

Leafy Greens. In just one cup of cooked spinach you can intake 157 mg of magnesium, which is over 50% of your RDA. Leafy greens are also full of antioxidants and hormone supporting compounds, so you should never feel guilty about adding more leafy greens to your diet.

Legumes. Black beans and lentils have between 71 mg and 120 mg of magnesium per cup, as well as folic acid, copper, iron, zinc, and potassium. So don’t be afraid to mix a few beans into your next meal.

Published by karenmsutton

HSS Orthopaedic surgeon in sports medicine | Mother of 4 amazing children | Team physician for USA Women's Lacrosse | ACL injury expert

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