![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Almonds.jpg\")
Are you feeling sluggish and worn down? Do you have trouble falling or staying asleep? Do you just feel like you are off and something is amiss? If so, there\u2019s a chance that you could be suffering from a magnesium deficiency.<\/p>\nAre you feeling sluggish and worn down? Do you have trouble falling or staying asleep? Do you just feel like you are off and something is amiss? If so, there\u2019s a chance that you could be suffering from a magnesium deficiency.<\/p>\n
A mineral that is responsible for more than 300 biochemical reactions within the body. It helps to regulate and maintain DNA and RNA, promotes enzyme activity, produces energy and balances other vital minerals, among other things. While it is a naturally occurring substance within the body, it is used so rapidly that it needs to be replaced; if it\u2019s not, a magnesium deficiency could occur. In fact, magnesium deficiency is a very common problem, with some estimates indicating that more than 90 percent of adults are deficient in the mineral.<\/p>\n
What happens if you have a magnesium deficiency? Your health is impacted in a multitude of ways. Some of the biggest problems that are caused by a magnesium deficiency include:<\/p>\n
– Constipation
\n– Increased tension
\n– Migraine headaches
\n– Muscle spasms and cramps
\n– Anxiety
\n– Depression
\n– Excessive or chronic fatigue
\n– Hormone imbalances<\/p>\n
If the deficiency is large enough and goes on for a long enough period of time, it can lead to the development of fibromyalgia, osteoporosis or it could even cause a heart attack.<\/p>\n
Fortunately, there is a way that you can increase your magnesium intake, and it\u2019s actually pretty simple. How? \u2013 By making changes to your diet and ensuring that you are eating enough magnesium-rich foods. The amount of magnesium that you should be getting every day varies for each age group; however, on average, a minimum of 350 mg is recommended.<\/p>\n
Here\u2019s a look at 18 foods that are high in magnesium and if you make sure that you are eating plenty of them, you can prevent a deficiency from occurring.<\/p>\n
These nutrient-dense nuts are packed with magnesium<\/a>. A \u00bc cup serving a day (which is quite small) will give you 105 mg of magnesium. In addition to being rich in magnesium, almonds offer other valuable nutrients, including vitamin E, protein and Omega-3 fatty acids. Not only will they help to prevent you from developing the effects that are associated with a magnesium deficiency, but they will also help to boost the health of your heart and can assist you with maintaining a healthy weight. To get all of these benefits, you can simply grab a handful of almonds and enjoy them as an afternoon snack. Other ways you can add them to your diet include using them as a topping for salad, mixing them in with a pasta salad, or sprinkling them on top of cereal or yogurt. They even make a tasty addition to a bowl of ice cream!<\/p>\n Sunflowers aren\u2019t only beautiful to look at, but their seeds are super nutritious. Just a \u00bc cup of sunflower seeds has about 128 mg of magnesium. They are also a great source of calcium, as well as polyunsaturated fats, which help to reduce bad cholesterol<\/a> levels and can help you stay slim. There are so many wonderful ways that you can enjoy sunflower seeds and reap the health benefits that they offer; snack on them throughout the day or use them as a replacement for croutons on your favorite salad. You can also mix them into a wrap. Be forewarned, however, that you need to make sure you are choosing the right type of sunflower seeds. Many of the packaged varieties that are already roasted are packed with sodium. Instead, opt for raw sunflower seeds and do the roasting yourself.<\/p>\n A one ounce serving of roasted sesame seeds<\/a> will give you more than 100 mg of magnesium. These seeds are also loaded with zinc, which can help to increase testosterone levels and promote the production of sperm in men. And, they are a great source of vitamin B6 and iron. A common addition to Asian dishes, such as stir fry, beef and broccoli or sesame chicken, you can enjoy them with your favorite Chinese food, or you can use them in other types of food, too; try mixing them in with some granola or adding a handful to a bowl of roasted veggies.<\/p>\n These meaty nuts aren\u2019t only taste and filling, but they are also a great source of magnesium. A \u00bc cup serving offers nearly 90 mg of magnesium, and will also provide you with about 10 percent of your daily iron requirement, too. Cashews<\/a> are also packed with vitamin K and folate. How can you enjoy the taste and all of the nutritional benefits that cashews provide? \u2013 There are tons of ways! They make a super healthy and delicious snack, but you can also add them to all types of dishes, such a stir fry and salads. You can even grind them up and use them in your smoothies or add them to your yogurt.<\/p>\n This yellow fruit is famous for being a great source of potassium; however, that\u2019s not the only nutrition that it offers; you\u2019ll also get about 33 mg of magnesium when you consume one medium banana<\/a>. They also offer fiber, protein and vitamin B6. This yellow fruit will fill you up and leave you feeling satisfied for a long period of time while boosting your metabolism, so they can also help you slim down. The ways that you can add banana to your diet are virtually limitless. Of course, the easiest way is to simply peel them and snack on them; however, here\u2019s a few more other ideas: try slicing them up and placing them on top of toasted whole grain bread that has been spread with peanut butter; blend them up into a smooth; slice them and put them into a bowl of cereal; add them to a cup of yogurt. There really are so many ways to enjoy bananas.<\/p>\n There has been a lot of talk about quinoa lately. You see quinoa bowls offered at restaurants and it is sold in packages in virtually every grocery store. There\u2019s a good reason why quinoa<\/a> has become such a popular food in recent years; considered a superfood, it is loaded with tons of valuable nutrients, including protein, iron, fiber, riboflavin and manganese. It is also chock-full of magnesium; just one cup of cooked quinoa will give you nearly 120 mg of magnesium! It eats like a grain, so it\u2019s a great substitute for rice or pasta. Try mixing it up with some veggies or serving it as a side dish with fish, chicken or steak.<\/p>\n If you are a chocolate lover, you will be happy to know that dark chocolate<\/a> is just as healthy as it is delicious. A one ounce serving of dark chocolate provides you with 64 mg of magnesium, or about 16 percent of the daily recommended intake. Magnesium isn\u2019t all that dark chocolate has to offer; it\u2019s also packed with iron, copper and manganese, as well as prebiotic fiber and antioxidants. Who knew that chocolate could be so healthy? In order to gain the most benefits, make sure that you choose a dark chocolate that has at least 70 percent cocoa or higher. We really don\u2019t need to tell you how to enjoy chocolate, but if you need some suggestions, dry adding some shavings to yogurt, a bowl of ice cream even your cereal.<\/p>\n The avocado<\/a> is an extremely nutritious food; plus, it\u2019s super tasty. A medium avocado packs nearly 60 grams of magnesium, or about 15 percent of the recommended daily intake. They are also high in other vital nutrients, including potassium, vitamin B and vitamin K, as well as monounsaturated fats \u2013 the healthy fat. Avocados are also full of fiber. They can help to reduce inflammation, improve your cholesterol levels, improve your heart health and help you slim down. Slice up an avocado and use it as a topping for toast, dice it and add it to cottage cheese, mix it in with some tuna fish, or mash it to turn the fruit into a healthy dip for veggies or pretzels.<\/p>\n A staple in the diet of vegetarians, it\u2019s so packed with nutrients that even meat-eaters should consider adding it to their diet. It has a high protein content, which is why it is such a popular choice among vegetarians; however, that\u2019s not the only benefit that it provides: tofu<\/a> is also offers 53 mg of magnesium, or about 13 percent of the recommended daily intake. It\u2019s also a great source of calcium, iron and selenium. How can you add tofu to your diet? Try using it as a substitute for meat; you can saut\u00e9 it and use it as a base in casseroles, you can bread it and make tofu cutlets, or you can dice it up and serve it in a salad.<\/p>\n Oats, wheat and barley are all considered whole grains, as are pseudocereals, such as buckwheat<\/a>. They are a great source of many nutrients, including magnesium; a one ounce serving of buckwheat, for example, contains about 65 mg of magnesium, which is 16 percent of the recommended daily intake. Other nutrients found in whole grains include fiber, vitamin B, manganese and selenium. Whole grains are free of gluten, which means that if you have Celiac disease or a gluten intolerance, you can easily substitute them for other types of grains. Switch out white bread for whole grain, stone ground bread, and your white pasta for a whole grain variety.<\/p>\n Offering 53 mg of magnesium in 1 filet, salmon is a great way to prevent a deficiency. This fish also offers potassium, selenium<\/a>, vitamin B and Omega-3 fatty acids. Bake or grill a filet for a main dish, or add it on top of a salad for a healthy and tasty food option.<\/p>\n Another great source of magnesium is spinach<\/a>. This dark, leafy green offers about 157 mg of magnesium in just one cup. It\u2019s also full of other nutrients, including vitamins A, C and K, as well as iron and manganese. Sautee some spinach and enjoy it as a side dish or a snack, or add it to your salad.<\/p>\n A \u00bd cup of black beans will offer you about 60 mg of magnesium. They are also a great source of protein, as well as several vitamins, including B and E. You can mix black beans<\/a> into a stew or a soup, use them as the foundation of chili, or make a great tasting black bean dip.<\/p>\n A \u00bd cup of cooked, shelled edamame will give you around 50 mg of magnesium, as well as healthy carbohydrates<\/a>, protein, iron and calcium. Grind up some edamame and use it as a spread on a sandwich or a wrap, or use it as a dip for veggies. You can also add it into salads or pasta.<\/p>\n If you love peanut butter<\/a>, you\u2019re going to love hearing this: they are a great source of magnesium and other vital nutrients. Two tablespoons of peanut butter contains almost 50 grams of magnesium. Other nutrients found in peanuts include folate, thamin, riboflavin, vitamin B6, vitamin E, zinc, copper, protein and potassium. Spread some peanut butter on whole grain bread and top it with bananas for a super magnesium-rich snack.<\/p>\n A cup of kidney beans<\/a> will give you around 70 mg of magnesium. On top of that, these beans are an excellent source of fiber and protein, as well as fiber, folate, potassium and phosphorus. Add some kidney beans to a soup or use them (and black beans) as the basis for chili and you\u2019ll have a magnesium-rich food.<\/p>\n Offering about 42 mg of magnesium in \u00bd cup, cooked brown rice is a great addition to your diet. It\u2019s also loaded with niacin, vitamin B6, selenium, niacin and manganese. Use brown rice<\/a> as a side dish, add it to a burrito, or make it the basis for a heart-healthy meal filled with veggies.<\/p>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Sunflower-Seeds.jpg\")
2. Sunflower Seeds<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Sesame-Seeds.jpg\")
3. Sesame Seeds<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Cashews.jpg\")
4. Cashews<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Banana.jpg\")
5. Bananas<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Quinoa.jpg\")
6. Quinoa<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Dark-Chocolates.jpg\")
7. Dark Chocolate<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Avocado.jpg\")
8. Avocados<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Tofu.jpg\")
9. Tofu<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Whole-Grain.jpg\")
10. Whole Grains<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Salmon.jpg\")
11. Salmon<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Spinach.jpg\")
12. Spinach<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Black-Beans-1.jpg\")
13. Black Beans<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Edamame.jpg\")
14. Edamame<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Peanuts.jpg\")
15. Peanuts<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Kidney-Beans.jpg\")
16. Kidney Beans<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Brown-Rice.jpg\")
17. Brown Rice<\/h3>\n![\"\"](\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2017\/07\/Lentils.jpg\")
18. Lentils<\/h3>\n