5 Magnesium-Rich Foods to Help With Insomnia

By now, youíre probably aware that magnesium is an important nutrient to get into your diet. Thanks to modern soil, which is depleted of its natural magnesium content, this can be a pretty difficult task. In fact, according to Wellness Mama, some studies even suggest that up to 90 percent of modern humans may be magnesium deficient.

Magnesium is important for numerous aspects of health. Magnesium deficiencies can be linked to insomnia, muscle twitches, PMS, stress, depression and poor heart health ó not to mention poor absorption of the bone-fortifying mineral calcium. If you suspect you may be low on magnesium, here are five magnesium-packed foods that are easy to sneak into your diet every day.

Spinach

Spinach is a great veggie to include in your meals whenever possible. Magnesium isnít the only nutrient itís rich in ó leafy greens like spinach boast tons of fiber, folate, potassium and vitamins A, C, E and K. Spinach contains 79mg of magnesium per 100 grams, according to the USDA, which makes it a fantastic way to get some extra servings of this important nutrient.

Get spinach into your diet seamlessly by adding it to your smoothies, putting it in sandwiches, stirring it into pastas and sprinkling it over salads. You probably wonít notice any differences in the flavor profile of your meals, but theyíll be even more nutritious.

Chocolate

You know how many menstruating people crave chocolate right before their periods? Many nutritionists speculate that this is because the hormonal cycle naturally causes magnesium deficiency right before menstruation ó and, at 43mg of magnesium per 100 grams, chocolate is a rich source of magnesium.

Though chocolate is great for getting a little extra magnesium, be sure to choose a healthy source of cocoa. Raw cacao powder is probably your best bet, but you can also turn to dark chocolateóthe higher the cocoa percentage, the better.

Pumpkin Seeds

Pumpkin seeds are another delicious and nutritious source of magnesium. In fact, these seeds contain a whopping 262mg per 100 grams. You can obviously buy pumpkin seeds pre-packaged, but itís also possible to get them from a fresh, whole pumpkin. Just scoop out the seeds, wash them and then toast them in the oven with some cinnamon and salt to your desired level of browning.

Once your seeds have been prepared, itíll be easy to sneak them into all manner of healthy foods. Grind them into smoothies, add them to desserts or sprinkle them atop some homemade pizza.

Avocados

No fruit is more ubiquitous these days than the avocado. Avocados pair well with so many different foods, from sweet potatoes to eggs to rice and beans. As a bonus, avocados are a fantastic source of healthy fats. They contain 29 mgs of magnesium per 100 grams so feel free to load up on avos whenever you feel like it.

Brown Rice

Whole grains are known for their magnesium content, and few whole-grain products are as healthy as brown rice. Itís gluten-free, so itís on the table even for those with gluten sensitivities. Plus, itís rich in fiber and protein, goes well with almost any meal, and can be bought relatively affordably. It contains 43mg of magnesium per each 100 gram serving.

Incorporate some brown rice into a few dinners each week to boost the magnesium content of your meals.

240 comments

Jim Ven
Jim Ven12 days ago

thanks

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Judith Emerson
Judith Emerson15 days ago

i'm dwn w' all 5!!!!! :)

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Sarah Hill
Sarah Hill21 days ago

thanks

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Melania P
Melania Padillaabout a month ago

All delicious!

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Linda C
Linda C1 months ago

Is a great article . Thank You

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joan s
joan silaco2 months ago

TFS

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Renata B
Renata B2 months ago

Thanks

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Marion M
Marion Morin2 months ago

merci!

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Elizabeth W
Elizabeth W2 months ago

I have been taking magnesium supplements since I was five years old and struggling with growing pains, and I have continued to need high levels of magnesium intake on my journey to become the easily-stressed musician and full-time uni student that I am today. This list of magnesium-rich foods is certainly eye-opening, and, aside from the spinach, I whole-heartedly approve. Thanks for the article!

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Richard A
Richard A2 months ago

Thank you for this article.

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