Updated: Aug 2, 2019
Magnesium supplements are becoming increasingly important because traditionally magnesium rich foods contain less magnesium than they have in the past (blame the depletion of our soil’s mineral content). Fortunately, there are still foods that pack a magnesium-rich punch to round out your diet.
Magnesium Rich Foods:
Seeds - Pumpkin, Sesame and Sunflower
Dark Leafy Greens - Spinach and Swiss Chard
Legumes - Beans and Lentils
Nuts - Almonds and Cashews
Whole grains - Quinoa and Oatmeal
Fruits - Banana and Avocado
We get it, sometimes a long list of foods is intimidating. So how can you go about combining the above into fast and easy magnesium-rich meals? We’ve got your back.
Luckily, most of the foods listed above are incredibly versatile, and when in doubt you can simply combine a few of your favorites for a healthful boost.
If you’re not feeling particularly creative, a full day of eating magnesium-filled food would look something like this:
Starting with a base of oatmeal or quinoa, top with your favorite seed or nut combination, and finish with sliced banana for sweetness. If you’d like a recipe, this oatmeal combination from Kathy Patalsky on the Healthy Happy Life, is a good place to start.
Grab a bowl and fill it with chopped spinach or swiss chard (or a combination of both!) Pile on some of your favorites from the list. Toasted seeds add a nice crunch, half an avocado for some creamy fat, and a few spoonfuls of legumes for some protein! This quick and easy spinach salad from Nigella Lawson is simple starting point, and you can always adjust based on your preferences.
If you meal prep, try whipping up a homemade batch of white bean hummus or nut cheese, and store in an airtight container for a few days at a time. You can smear these flavorful spreads on sandwiches or wraps. Plus, they make a great filling snack when you pair them with sliced vegetables.
Bean burgers are a great way to combine several nutrient-rich foods into one tasty patty. This recipe from Emilie Eats transforms several magnesium-filled foods into flavorful black bean burgers made with quinoa, spinach, oats, and spices. Eat on its own, or on a bun depending on your preferences.
Magnesium is crucial to maintaining proper health and incorporating it into your lifestyle in multiple ways is beneficial. If you eat a magnesium-rich diet and supplement consistently with topical magnesium, your body will be able to access multiple forms of magnesium to support your health.