Magnesium Deficiency: Top 10 Foods to Eat

Truffles with nuts and chocolate dusting in detailBy Anya V

Are You Magnesium Deficient? Top 10 Magnesium Rich Foods You Need To Eat


Did you know that magnesium deficiency is linked to several chronic health problems? Magnesium is involved in over 300 biochemical processes within the body and is important for many vital functions such as body temperature regulation, bone strength, the production of energy and the dilation of blood vessels. (here

This is why it is important to eat plenty of magnesium-rich foods and supplement, if necessary, with magnesium. Magnesium is becoming a popular supplement for people with headaches, migraines, asthma and diabetes. High cholesterol, muscle cramps and digestive disorders can also be effectively eliminated with a regular intake of magnesium. Not a single system in the body is able to function properly without magnesium.

Signs You Have Magnesium Deficiency and How to Cure It

  • Depression
  • Restless leg syndrome
  • Abnormal heart rhythms
  • Muscle spasms
  • Migraine headaches
  • Gut disorders
  • Kidney stones
  • Thyroid problems
  • Allergies and sensitivities
  • Lack of appetite
  • Back pain
  • Body odor
  • Bad short term memory
  • Poor coordination
  • Insulin resistance
  • Carbohydrate cravings
  • Constipation

If you are experiencing any of these symptoms, you need to consume a lot of magnesium rich foods or you may want to consider taking a quality, high-end form of magnesium.

Top 10 Magnesium Rich Foods

(Men RDA 400mg and Women RDA 310mg a day)

#1 Spinach 1 c: 157 mg (40% DV)

#2 Chard 1 c: 154 mg (38% DV)

#3 Pumpkin seeds 1/8 c: 92 mg (23% DV)

#4 Yogurt or Kefir 1 c: 50 mg (13% DV)

#5 Almonds 1 oz: 80 mg (20% DV)

#6 Black Beans ½ c: 60 mg (15% DV)

#7 Avocado 1 medium: 58 mg (15% DV)

#8 Figs ½ c: 50 mg (13% DV)

#9 Dark Chocolate 1 square: 95 mg (24% DV)

#10 Banana 1 medium: 32 mg (8% DV)

Other foods that are also high in magnesium include: salmon, coriander [aka cilantro], cashews, goat cheese and artichokes.

This article, which appeared first at Living Traditionally, is for informational purposes only, and is educational in nature. Statements made here have not been evaluated by the FDA. This article is not intended to diagnose, treat, cure or prevent any disease. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet.


Natural Blaze would love to recommend the best way to get magnesium besides food: a transdermal spray!

Explore our other articles on the health benefits of magnesium

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