What are some ways to increase your magnesium intake?
Consume magnesium-rich foods
Take oral magnesium supplements
Use homeopathic magnesium formulas
Apply magnesium supplements topically, like rubbing magnesium oil onto your skin. It helps restore magnesium levels faster.
Cooked spinach is a very healthy and low-calorie super food. It provides 157 milligrams of magnesium per cup.
Swiss chard is packed with an impressive amount of magnesium, in addition to potassium, calcium, copper, and other vitamins and minerals.
A powerhouse of nutrition, pumpkin seeds are exceptionally high in magnesium. They also contain one of the seven essential macro-minerals required by the body.
Yogurt or Kefir
Rich in calcium and magnesium, Kefir helps improve bone health.
It is essential to include a small amount of almonds in your daily diet. Though nuts are relatively high in fat, almonds are high in magnesium and other nutrients
Black beans are an excellent source of magnesium and iron. They are also very high in phosphorus, folate, and vitamin B.
Include some avocado in your daily diet, and you will be surprised to see the plethora of health benefits it provides.
Snacking on figs is a low-calorie way to increase your intake of essential nutrients, including magnesium.
Dark chocolate is not just good for your heart, brain and blood sugar, but is also loaded with antioxidants, vitamins and minerals, including magnesium.
Go bananas over this energy-boosting snack. Each one gives you 32 milligrams of magnesium, along with potassium, vitamin C, fibre, and more.
They may look small, but these seeds are big on stress-relieving minerals, including magnesium and calcium.
Did you know that a half-cup of sunflower seeds gets you 21% of the recommended daily amount of magnesium?
These nuts are rich in both magnesum and potassium. Nibble on some for a power boost during the day.
This vegetarian soy protein is also considered a good source of magnesium, copper, zinc, and vitamin B1.
Just one tablespoon of flaxseeds provides 10% of the daily recommended amount of magnesium.
Oatmeal not only reduces cholesterol and high BP, but is also beneficial due to its high fibre and antioxidant content. Three-fourths cup of oatmeal gets you 47milligramsof magnesium.
Broccoli is a good source of magnesium, and it can be consumed either raw or cooked. It’s both delicious and nutritious.
One of the world’s healthiest foods, peas are a very good source of magnesium. The next time you eat a peas pulao, you know you’re benefiting from all the goodness of magnesium it contains.
Dates are not only sweet and tasty, but are also nutritious. A 100 -gm serving of dates packs up to 11% of an average person’s daily magnesium needs.
Other magnesium-rich foods include:
Brown rice - A good source of minerals like magnesium, selenium, phosphorus, copper, etc.
Legumes– Legumes like lentils, beans, chickpeas, peas, and soybeans are rich in many different nutrients, including magnesium.
Now that you’re up on all the benefits of magnesium and how to get it, what’s stopping you from incorporating this mighty mineral into your diet?