Have you ever had periods in your life where you felt more weak and fatigued than usual? Maybe it was even accompanied by nausea. These are signs of magnesium deficiency.
In fact, 48% of Americans consumed too little magnesium. This was between 2005 and 2006. That means about half of Americans likely lack enough magnesium. So, they are likely to have some symptoms of magnesium deficiency. It also means that most Americans don’t know how to meet the 380-milligram daily requirement.
Most people are unaware of how important magnesium is to your health. Over 300 processes in your body need magnesium to function. Some of these include managing your muscle and nerve function. They also regulate your blood pressure.
If you’re looking to enrich your diet to help you feel healthier, check out these 12 top magnesium foods.
1. Tofu
Last but not least, why not throw some tofu in your spinach dishes? You’ll increase your magnesium intake by 30 milligrams for every 100 grams eaten. Throwing together magnesium foods isn’t as hard as it seems!
2. Spinach
When shopping for vegetables, don’t forget to pick up some spinach. This ingredient will add 156 mg of magnesium to your meals. It’s for every 100 grams you eat.
3. Oatmeal
Oatmeal only has 26 mg of magnesium per 100 grams. But, it’s an easy food to sneak into a smoothie to boost your intake.
4. Almonds
These suckers are one of the highest on the list, with a whopping 268 milligrams per 100 grams of almonds. You can meet your daily requirements in no time at all.
5. Bananas
A banana of about medium size will provide you with around 32 milligrams of magnesium. Again, it’s an easy smoothie ingredient!
6. Cashews
As it turns out, most nuts are a great source of magnesium. These contain 292 milligrams per 100-gram serving.
7. Whole Milk
It only has 11 milligrams of magnesium per 100 grams. But, adding it to your diet can help you reach your health goals.
8. Black Beans
Black beans have 160 milligrams of magnesium per 100 grams. What an excellent excuse to eat more tacos and burritos!
9. Peanut Butter
If sesame seed paste or hummus isn’t your thing, how about peanut butter? It’s also delicious, and super easy to consume if you throw it in a smoothie. It’s got about 154 milligrams of magnesium per 100 grams.
10. Sesame Seeds
These may not appeal to your sweet tooth as much, but they’re even richer in magnesium. Obviously, you aren’t going to eat 100 grams of raw sesame seeds, but sesame seed paste is actually delicious. You can even use its tahini form in hummus!
11. Dark Chocolate
You may have thought eating sunflower seeds was an easy way to get your daily magnesium. But, this option is even better. A delicious dark chocolate bar weighs 100 grams. It will provide you with over half of your daily need for magnesium.
12. Sunflower Seeds
A quarter of a cup of sunflower seeds will provide your body with more than 25% of the magnesium it needs daily. Thankfully, sunflower seeds are easy to eat, and getting through a whole cup is no problem for most people!
