Let’s talk magnesium! Minerals like iron and potassium often steal the spotlight in conversations about wellness, but did you know that magnesium is the fourth most abundant mineral in the human body and that 75% of Americans don’t meet the daily magnesium recommendation? (1)
According to a review published in the scientific journal Heliyon in 2020:
“...subclinical magnesium deficiency is common and generates chronic inflammation, which is the common denominator of a wide range of mental and physical health problems from metabolic diseases to cognitive impairment, from osteopenia [bone loss] and sarcopenia [muscle loss] to depression.” (2)
Food Sources of Magnesium
Fortunately, magnesium is found in many of nature’s most healing foods. While the magnesium in our food supply is declining due a variety of factors, buying organic, locally-grown whole foods is the best approach to filling your diet with this amazing mineral. Let’s discuss the best food sources of magnesium -- they’re likely available right now at your local farmer’s market or health food store!
Leafy Greens
Spinach is a superstar when it comes to magnesium content, but Swiss chard, kale, and collard greens are excellent sources as well. (3) Make your post-workout protein smoothie do double duty by adding a huge handful of greens. Increasing your magnesium consumption can improve bone health and metabolic function.
Potatoes With Skin
Potatoes sometimes get a bad rap in the nutrition world. However, if they are eaten unpeeled and unfried, they’re actually an energizing carbohydrate source rich in a variety of vitamins and minerals, including magnesium. Try roasting new potatoes or making an herb-loaded vegetable and potato soup.
Soy Products
Adding more edamame, tofu, and tempeh to your diet is another great way to reap the benefits of increased magnesium consumption. These benefits include improved exercise performance. (4) Unprocessed or less-processed soy products are typically the best option. However, please be careful with soy-based products, as these are thought to be involved in thyroid issues in some women. (source) If you choose to try soy, make sure it’s organic and well-sourced, and include it only in moderation.
Whole Grains, Seeds, and Nuts
Buckwheat, quinoa, almonds, cashews, flaxseeds, pumpkin seeds, and chia seeds are some of our favorite nutrient-dense foods. They can balance your hormones, improve your gut health, and help you meet your daily magnesium goals. The RDA of magnesium for women over 31 is 320 milligrams per day. One ounce of pumpkin seeds contains 150 mg! (5)
Bananas
Bananas are known for their high potassium content, but did you know that a banana provides an equal percentage of both your daily magnesium and potassium requirements? Magnesium and carbohydrates have been shown to boost mood and cognitive function, so reach for a banana when you need a pick-me-up. (6)
Dark Chocolate
In case you need additional motivation to make dark chocolate a part of your diet, just one ounce provides 63 milligrams of magnesium. Make sure you’re choosing a high-quality product with 70% cocoa solids or higher for the best mineral content.
Banana Buckwheat ‘Rice’ Pudding with Chocolate-Cashew Crunch
This creamy, comforting pudding is reminiscent of rice pudding -- although I’ve replaced the rice with buckwheat groats, a powerhouse whole grain packed with magnesium. Bananas, dark chocolate, and cashews add flavor and texture. They’re all great sources of magnesium as well. One serving of this sweet treat provides a whopping 231 milligrams of magnesium (over 70% of the RDA)!
Serves 4
Ingredients
1 cup raw cashews
2 ounces dark chocolate (70% cocoa solids or higher), chopped
Maldon sea salt flakes, to taste
Handful of banana chips, crushed
Handful of sliced almonds
1 cup buckwheat groats
1 ½ cups water
2 cups unsweetened vanilla almond milk
1 vanilla bean, scraped
1 large ripe banana, mashed
Instructions
Step 1: Preheat the oven to 350°F and line a baking sheet with parchment paper. Spread cashews in an even layer across the sheet and bake for 10 minutes, or until lightly toasted and fragrant. Remove the pan from the oven and set it on a cooling rack.
Step 2: While the cashews are still hot, sprinkle the chopped chocolate over the nuts. Wait 5 minutes or until the chocolate is melted, then sprinkle sea salt, banana chips, and sliced almonds over the melted chocolate. Do not stir. Place the entire pan in the refrigerator until the chocolate has hardened again.
Step 3: While the chocolate-cashew crunch is cooling, prepare the pudding. Combine the water and buckwheat groats in a small saucepan and bring to a simmer over low heat. Simmer for 8 minutes, or until most of the water is absorbed. Add the almond milk, vanilla bean and its pod, and mashed banana and stir. Cook over low heat until most of the liquid is absorbed by the groats. This should take 15-20 minutes, depending on the age of buckwheat. Remove the vanilla bean pod and discard.
Step 4: To serve, scoop the warm pudding into small serving bowls. Break the hardened chocolate-cashew crunch apart with your hands or a knife and sprinkle over each bowl. Enjoy immediately!
The pudding will keep in an airtight container in the refrigerator for up to a week. Add additional liquid as needed when reheating. The chocolate-cashew crunch will keep in an airtight container in the refrigerator for up to a month.
Still Need More Magnesium?
While it’s important to get food sources of magnesium, the unfortunate truth is that it’s just not possible, in our day, to get all the magnesium you need from food. In fact, I’d say just about every client we work with has a magnesium deficiency, even the ones who are eating an amazing diet.
Do you take a multivitamin? That helps, but since magnesium is very bulky, it is impossible for a multivitamin to include all the magnesium that your body needs in order to thrive.
This is why I always recommend that you take a designated magnesium supplement, in addition to having a good diet.
There are many different forms of magnesium out there, but the one that I have seen perform the best by far is a special form of chelated magnesium. In fact, I have created my own magnesium. You can check it out here.
Get Your Magnesium!
You can grab my brand-new Winter Wellness Bundle. This bundle includes chelated magnesium, along with other crucial nutrients to keep you healthy!
Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of women over her career since 2004. She is the founder of Women’s Wellness Collaborative llc and HormoneDetoxShop.com.
Check out her easy 5-Day DIY Detox Guide here!
I was introduced to CoQ10 as an supplement about 4 years ago. At the time, I was in the middle of detoxing from mold, and I had already spent a lot of money on trying to heal. I was skeptical to try yet another thing, but the truth was that I was only about 50% better, which is not enough at all. So I tried it…