7 Magnesium-Rich Foods for Your Everyday Diet

 Magnesium is a vital mineral that plays a part in so many of the day to day functions of the body (normal muscle function, energy metabolism, electrolyte balance, nervous system function etc). It can be obtained through a balanced diet via a range of whole foods. Simply adding magnesium rich foods to your normal diet is a good way of ensuring you're getting the nutrients you need and of course it's a great way of building up good healthy eating habits.

Why add magnesium rich foods to your diet?

Magnesium is in a huge variety of foods (leafy greens, nuts and seeds, legumes, whole grains and some fruit) so by eating a varied diet you'll get a good spread of the nutrients rather than just depending on one food or one supplement. For the busy professional, the parent or the adult over 40 it's often the case that simple dietary additions will go a long way to helping you meet your daily needs.

Magnesium in the diet is of course very useful as part of a holistic approach to health. If you're looking at magnesium for anxiety then you have to bear in mind that stress and the occasional anxiety attack can have a number of different causes and food/supplements shouldn't be seen as a cure in themselves. Magnesium rich foods can be one element of a wider lifestyle which includes good sleep, exercise, hydration and stress management.

Pumpkin Seeds

Pumpkin seeds are one of the most convenient of the magnesium rich foods you can incorporate into your diet. They can be eaten as a snack or you can simply sprinkle them over your oatmeal, your yoghurt, your salad, your soup or your grain bowl. The package is a good combination of magnesium, protein, healthy fats and all the other goodies so are a very practical food for people who are looking for nutrient dense foods.

Actionable tip: Keep a small container of unsalted pumpkin seeds at work or at home and add a tbsp or so to your breakfast or lunch. Go for the minimally processed varieties and be mindful of portions as they are very energy dense.

Spinach and Other Leafy Greens

Leafy greens such as spinach will give you magnesium as well as fibre, folate, the various vitamins and other useful nutrients. A very straightforward way of improving the nutritional value of your regular meals is simply to add some cooked spinach to your eggs, dal, pasta, soups and vegetable dishes without having to make any major alterations to the recipes you're used to.

Actionable tip: Add one serving of leafy greens (fresh or frozen spinach works great) to your lunch or dinner a few times a week. It's a perfect option for the busy household or the busy professional who simply doesn't have a lot of time to cook.

Almonds

Almonds are an excellent source of magnesium and very handy. They're ideal for your breakfast, as a snack or in your meals. They contain protein, fibre and unsaturated fat. A small amount goes a long way in terms of adding texture and substance to your yoghurt, your oatmeal, your fruit bowl or your salad. They're very much the type of food you can have on the go.

Actionable tip: A useful tip is to buy plain (or lightly roasted) salt free almonds and have a small amount of these on hand. Portion the almonds into a small container to ensure you are only having a small amount.

Black Beans and Other Legumes

Beans and pulses can provide magnesium as well as plant based protein, fibre and other nutrients. Black beans, kidney beans, chickpeas and lentils can all be used in Indian and international dishes so are very useful as magnesium rich foods for families, couples and adults.

Actionable tip: Add beans or lentils to your lunch or dinner in the form of dal, rajma, chana, in salads, soups or in a grain bowl. If you're using canned beans, go for the lower sodium varieties and be sure to rinse them prior to eating to help reduce the surface sodium.

Whole Grains

Whole grains (oats, brown rice, wholegrain cereals etc) can provide magnesium as well as carbohydrates and fibre. You can simply swap some of your refined grains for the wholegrain alternatives to make your meals more nutrient dense without having to change your eating pattern at all.

Actionable tip: start with one easy swap (oatmeal for breakfast, brown rice for lunch or dinner). Gradually increasing your intake of whole grains in this way makes the change much more sustainable in the long term.

Avocado

Avocado delivers magnesium as well as unsaturated fats, fibre and a range of vitamins and minerals. It's a very creamy food so it's easy to incorporate into breakfast, salads, sandwiches, wraps and grain bowls. For those who just want to eat simple food it can be a great way of adding both flavour and a bit of nutritional variety without any need for a great deal of preparation.

Actionable tip: Add a portion of avocado to your wholegrain toast, your salad or as part of a balanced lunch. Given that avocado is quite calorie dense, it's worth being mindful of portions when you're planning out your overall diet.

Dark Chocolate

Dark chocolate with a high cocoa content will contain some magnesium, though it would be a fairly minor source. It would be a case of selecting a product with a high % cocoa and eating it in moderation as part of a sensible diet.

Actionable tip: rather than treating chocolate as an infinite snack, have a small portion with fruit, with yoghurt or some other food. Check the label for added sugar and go for one that suits your own dietary requirements.

How to Build a Magnesium-Rich Daily Meal Plan

The easiest way to boost your magnesium intake is to mix a number of magnesium sources right throughout the day rather than just having one. Oats and almonds for breakfast, spinach and beans for lunch and a small handful of pumpkin seeds as a snack would be a good example. The principle is to make magnesium-rich foods a regular part of your diet rather than just doing it for a bit.

For working people and parents, meal prepping can be a massive difference. Have the basic ingredients to hand (oats, nuts, seeds, beans, frozen leafy greens etc). Having the basic building blocks prepped in advance makes it so much easier to not fall into the 'I'm just not going to bother' trap when you're actually busy.

Can food and magnesium supplements work together?

A food first approach is obviously a solid basis but some people may well go on to consider supplementation in addition depending on their own diet and individual requirements. A magnesium supplement for sleep is in no way a substitute for good sleep hygiene and magnesium supplements are not indicated for the diagnosis, treatment or cure of any sleep disorder.

People looking at a magnesium glycinate supplement may prefer this form as magnesium bisglycinate is a form of magnesium you'll see quite a lot in supplements and it's one that can easily slot into an evening wellness regime. The decision on which supplement to take should be one that takes into account the serving size, the amount of elemental magnesium, the form of magnesium and all the other ingredients on the label.

For women specifically looking at magnesium supplementation, dietary requirements will vary from person to person depending on age, life stage, diet and general health. Food should be the basis of the diet and supplementation would be a consideration in appropriate circumstances and in line with professional advice.

Where does Lunerva Nutrition fit in?

For adults looking for a convenient supplement option on top of a balanced diet, Lunerva Nutrition have a range of magnesium formulations which are designed to be used as part of a normal day to day wellness regime. Mag Trio Triple Magnesium is a combination of the three forms of magnesium, whilst MAG-SOLO is the magnesium bisglycinate in a single form formula.

The aim should not be to substitute whole foods with supplements. Supplements should be seen as one possible addition to an already balanced lifestyle. Start with whole foods, build your meals consistently, read the labels on the supplements very carefully and then pick the ones that work for you within your own lifestyle and your own nutritional requirements.