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Magnesium-Rich Foods You Should Be Eating.


While you may not notice any symptoms of being magnesium-deficient, there are real consequences to not getting enough of this vital mineral. A magnesium deficiency is quite common, and luckily, very easy to remedy. I’m going to share with you six foods you should be eating that are rich in this mineral and can combat symptoms of being magnesium-deficient.


Before we get into what foods can up your magnesium levels, let’s talk about why magnesium is vital to your health. Magnesium is a foundational part of the way your hormones communicate back and forth with each other, helping to regulate important body systems. It is supportive of positive mental health, the nervous system, help prevent migraines and PMS symptoms, can assist with muscle recovery, aids in combating insulin resistance, can lower blood pressure, and much more. Lacking this critical mineral can throw your whole body out of whack, so let’s dive into the yummy foods you should be eating to get enough magnesium.


Dark chocolate

Yes, chocolate! Dark chocolate that is – make sure it’s organic dark chocolate though, which has 64mg per ounce of magnesium plus a slew of antioxidants. Choosing high-quality dark chocolate is important here – it needs to be 70% or higher. You might want to try some brands like Loving Earth, Alter Eco, or Pana Organic.



Avocados are one of the more nutritious foods you can eat. You get 15% of your recommended daily value of magnesium from avocados plus loads of potassium, vitamin K, and a bunch of B vitamins. As if you needed an excuse to eat more guacamole or have avocado toast for breakfast.

Here’s my classic Guacamole recipe if you need some inspiration.



An easy snack time option during your busy day is nuts, and they pack a punch with their magnesium levels. While all nuts are a good option, for the most magnesium, you’ll want to munch on brazil nuts, cashews, and almonds.



This plant group is packed with powerful nutrients that give you plenty of fibre and magnesium. Choose beans, chickpeas, peas, or lentils, and you’re on your way to better health. Plus, if you’re vegetarian or looking to go meatless even for just a meal or two, legumes will make you feel full and satiated.



Bananas are one of the most popular fruits – they’re so easy to tote around with you on the go, inexpensive and keep all week long. They are an excellent option for many reasons. You’ve probably heard they are full of potassium, but did you know they also have plenty of magnesium too? In fact, if you start your day with a large banana, you’ll get 37mg of magnesium right off the bat.


Leafy greens

Fill your plate with more salad or cook up some spinach, kale, turnip greens, or collard greens. These leafy veggies are so full of magnesium; all you need is just a little bit to hit your health goals. A cooked cup of spinach gives you 39% of your recommended daily intake of magnesium.


On top of getting your magnesium from foods, you can also benefit from a magnesium supplement. Ask your practitioner for the right magnesium supplement for your needs. Most people have their supplement before bed as it gives them a great night of sleep, and also keeps your digestive system moving regularly.


So, the easiest thing that you can do to make sure that you aren’t at risk of a magnesium deficiency is by adding enough of these magnesium-rich foods that you should be eating to your plate at each meal.


Posted by Evolved Nutrition and Naturopathy

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