Magnesium is a major mineral that is needed for many of our body's processes. Magnesium is a key player in muscle and nerve function, regulation of heart rate, blood glucose management, blood pressure and hormone production.
Getting enough magnesium is extremely important, and most Americans (those that eat diest low in vegetables and high in processed foods) are deficient in it. Women should get about 310-320 mg per day and men should be getting 400-420mg per day.
Some common signs of Magnesium deficiency are:
- low energy levels
- muscle cramps
- irregular heart rate
While you could take a Magnesium supplement, naturally finding ways to boost your supply through food is even better. Check out these recipe ideas to naturally increase your Magnesium intake.
1) Oats with Almond Butter
3/4 of a cup of oatmeal provides 47 mg of Magnesium. Add 1 tbsp of almond butter or 2 tbsp of whole almonds (40-45mg of Magnesium) and some milk on top (25mg) and you have a great start to your day.
2) Spinach Smoothie
Blend 1 cup of plain greek yogurt (42mg), 1 medium banana (32mg) and 1 tbsp of peanut butter (24mg) and 1 cup of spinach (24mg) together for a Magnesium rich smoothie.
3) Kale Salad with Salmon
Leafy greens are a great source of Magnesium. A big salad is a no-brainer for reaching your goal. Throw together kale or spinach (23mg for 3 cups) with salmon (26 mg for 3 ounces) and avocado (13mg for 1/3) for a healthy lunch or dinner.
4) Brown Rice Bowl
1/2 cup of brown rice (42mg) black beans (60mg per half cup) broccoli (32mg per cup) and some chicken (29mg per 3 ounces) makes for a great lunch high in Magnesium.
Other high magnesium foods to include in your diet are buckwheat, chickpeas, edamame, seaweed, seeds, legumes, diary products and whole grains.
Focus on getting these things in your diet often and you shouldn't have to worry about a magnesium deficiency!