Magnesium is involved in over 300 biochemical processes within our bodies and is so important for many vital functions such as energy production, protein synthesis, bone strength, gene function, body temperature regulation and the dilation of blood vessels. Due to the many functions performed by magnesium in the body, a deficiency can lead to a whole range of symptoms. These can include:

– Agitation
– Anxiety
– Depression
– Imbalanced blood sugar levels
– Headaches and/ or migraines
– Muscle cramps and weakness
– Tremor
– Fatigue
– Restless leg syndrome
– Irregular heart contractions
– Increased heart rate
– High blood pressure
– Body odour
– Short term memory
– Carbohydrate cravings
– Lack of appetite
– Poor coordination
– Thyroid problems
– Allergies and sensitivities
– Insulin resistance and more.

It’s no surprise magnesium is becoming a popular supplement for people with headaches, migraines, muscle cramps, aches, pains and diabetes as not a single system in the body is able to function properly without magnesium. Like other essential minerals, magnesium cannot be reproduced by the body. It needs to be replenished through the foods we eat. This is why it’s so important to eat plenty of magnesium-rich foods in your daily diet.

If you are experiencing any of these symptoms, you may need to consider how much dietary magnesium you are currently having and try to increase it. Here is a list of 16 foods that are rich in magnesium.

Top 16 magnesium rich foods

Food Source

Amount

Magnesium

Changing Habits Cacao Melts

50g

167mg

Spinach

1 cup

157mg

Pumpkin seeds

30g

156mg

Swiss chard

1 cup

151mg

Brazil nuts

30g

107mg

Sesame seeds

30g

101mg

Almonds

30g

80mg

Cashew nuts

30g

77mg

Pine nuts

30g

71mg

Artichokes

1 cup

71mg

Changing Habits Deglet Dates

1 cup

63mg

Salmon

Half a fillet

59mg

Avocado

1 medium

58mg

Lady Finger bananas

1 cup

58mg

Yoghurt and kefir

1 cup

50mg

Figs (fresh)

½ cup

50mg

You can also introduce the following into your life to increase your magnesium intake.

A 100% natural magnesium spray can be sprayed onto the body to ease achy joints or painful areas, rubbed onto your stomach to aid with constipation as well as being used as a base for deodorant.

Another great way to absorb magnesium into your body is to soak for 20 minutes in a magnesium salt/ Epsom salt bath for 20 minutes. This is a perfect way to relax as well as aiding your body’s detoxification.

Happy changing habits.

Jordan Pie,
Changing Habits nutritionist

May 2016

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Jordan Pie

Jordan Pie

I am a qualified holistic Nutritionist and a certified Gut and Psychology Syndrome (GAPS) practitioner. No matter your chosen path or where you are in your own health journey, my heartfelt mission is to help as many people as possible to achieve and sustain vibrant health and wellness by inspiring you to get creative with real, whole, fresh foods and to see them in a brand new light! I'm an avid believer in the value of home cooking, utilising the healing power of foods, extremely passionate about gut health, eating intuitively and the importance of listening to your own body. Find out more at www.reallifeofpie.com
Jordan Pie

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