By Saajid Alad |
Magnesium’s getting a lot of attention for helping with sleep and stress, and for good reason. While magnesium supplements are popular as a possible sleep aid, nutritionists recommend getting it from your food naturally. It’s simple, doable, and way more effective. And here’s the kicker: sleep is just one of the many things magnesium’s great for.
Magnesium is a powerhouse mineral that your body can't function without. It plays a role in over 300 biochemical reactions, supporting everything from muscle and nerve function to heart health and energy production. Yet, many people fall short of the recommended daily intake of 420mg for men and 320 mg for women. This deficiency can lead to issues like fatigue, muscle cramps, and even mood disturbances.
The good news is that incorporating magnesium rich foods into your daily diet can help you meet your needs naturally. So, let’s get into it…
Magnesium is your body's fourth most abundant mineral and a total workhorse. It keeps your heart steady, your blood sugar stable, your mood in check, and your sleep on point. Here are the foods that are rich in magnesium that you should eat daily to keep your levels where they need to be.
Leafy greens are nutritional powerhouses, and spinach tops the list for magnesium content. One cup of cooked spinach provides about 157 mg of magnesium. It's also rich in iron, fiber, and vitamins A and C. Add it to smoothies, and salads, or sauté it as a side dish to any of your meals.
Just one ounce of pumpkin seeds delivers approximately 168 mg of magnesium, making them one of the most magnesium rich foods available. They're also packed with antioxidants, iron, and zinc. Try sprinkle them on salads, or yogurt, or enjoy them as a snack.
Almonds are not only a great source of healthy fats but also provide about 80 mg of magnesium per ounce. They're perfect for snacking, adding to oatmeal, or blending into almond butter.
Legumes like black beans are excellent sources of magnesium, offering around 120 mg per cup when cooked. They're also high in protein and fiber, making them a hearty addition to soups, salads, and burritos.
A medium avocado contains about 58 mg of magnesium, along with healthy monounsaturated fats and fiber. Spread it on toast, add it to salads, or blend it into smoothies for a creamy texture.
Good news for chocolate lovers: one ounce of dark chocolate (70–85% cocoa) provides about 64 mg of magnesium. It's also rich in antioxidants and can satisfy your sweet tooth healthily.
This versatile soy product offers around 53 mg of magnesium per 3.5 ounces. It's also a great source of protein, especially for vegetarians and vegans. Use it in stir-fries, salads, or smoothies.
While known for their potassium content, bananas also provide about 32 mg of magnesium per medium fruit. They're a convenient snack and can be added to cereals, smoothies, or baked goods.
Whole grains like brown rice, quinoa, and oats are good sources of magnesium. For instance, one cup of cooked quinoa contains about 118 mg of magnesium. These grains are also rich in fiber and can be used in various dishes.
Fish like salmon, mackerel, and halibut not only provide heart healthy omega 3 fatty acids but also contain magnesium. A 3.5-ounce serving of cooked salmon offers about 26 mg of magnesium. Include fish in your meals a couple of times a week for overall health benefits.
To ensure adequate magnesium intake, aim to include a variety of these foods in your daily meals. Start your day with a bowl of oatmeal topped with bananas and pumpkin seeds. For lunch, enjoy a spinach salad with black beans and avocado. Snack on a handful of almonds or a piece of dark chocolate. Dinner could feature grilled salmon with a side of quinoa and sautéed spinach.
By consciously incorporating these magnesium rich foods into your diet, you support your body's vital functions and promote overall wellbeing.
If you suspect a deficiency or have health concerns, consult with a healthcare provider before starting any supplementation.
To summarise, most people can hit their magnesium goals just by eating the above recommendations on a daily basis, you’ll often see magnesium in sports drinks and electrolyte blends too.
But if you're dealing with a deficiency or just want extra support, a magnesium supplement might make sense, and of course, the type you choose matters. We’ve tried and tested out a range of supplements glycinate, citrate, oxide, tablets you name it, and eventually have created the perfect shot. Check out our Magnesium Liposomal Shot at Diso, it is easy and convenient to take on the go and has a superior absorption rate than the market.
If you have any further questions about Diso’s vitamins, take a look at our wellness hub to get a better idea of how our supplements work, or get in touch with us.
