Do you wake up tired even after a full night, suffer from muscle cramps or just feel that your body is working at half strength? It is very possible that you lack magnesium – one of the most important minerals for daily functioning. Recently, it seems that magnesium is everywhere – in supplements, in advertisements and on pharmacy shelves – but the truth is that it is also in our food, and much closer than you thought. So how can you fill the reservoirs?
Recently, it seems that everyone is talking about magnesium – in supplements, in advertisements and in small talk about persistent fatigue and muscle pain. But what actually makes this mineral so essential, and how can you tell if you are deficient in it? Hint: if you suffer from fatigue, headaches or muscle cramps – the answer may very well be on your plate. Here is everything you need to know about magnesium, and also: why you should include it in your menu starting today.
If you feel tired, have muscle cramps, headaches or just feel that your energy has been depleted, your body may be signaling that it lacks magnesium.
Wait, why is this magnesium so important??
Magnesium is a mineral that the body simply cannot do without. It is involved in more than 300 processes in the body: it helps the muscles to relax, supports the normal activity of the nervous system, affects the quality of sleep and protects the heart. More than that, studies from recent years indicate an interesting connection between magnesium consumption and our mood including reducing symptoms of depression and anxiety, and sometimes even in just two weeks .
Our body does not know how to produce magnesium on its own, so we must get it from food or supplements. The good news? Magnesium is all around us and you can fill the reserves quite easily.
So where do you find magnesium without running to the pharmacy??
- Pumpkin seeds
The star of the list – in one tablespoon (30 grams) you will find almost half of the recommended daily amount of magnesium. It’s easy to combine them in a salad, yogurt or just have fun snacking.
- Sunflower seeds
A small handful (30 grams) has about 120 mg of magnesium. You can sprinkle it on any salad or eat it as a snack between meals in granola.
- Chia seeds
One and a half to two tablespoons have about 95 mg of magnesium. Put them in yogurt, shake or make a healthy pudding from them and you will also enjoy the addition of omega 3 and dietary fiber.
- Dark chocolate (70% or more)
The good news: the chocolate also works in your favor. A few cubes (30 grams) have about 65 mg of magnesium. Just choose high-quality chocolate with as little sugar as possible.
- Cashew nuts
In about 30 grams (a small handful) you will find about 80 mg of magnesium. Nuts are a great way to get magnesium on the go, and it’s fun to combine them in a snack or on top of a salad.
- Legumes – lentils, chickpeas, beans
Legumes are a superpower. One cup of cooked lentils or chickpeas has about 70-80 mg of magnesium, which is a nice amount that also contributes protein, iron and dietary fiber. Legumes are an excellent way to incorporate magnesium into stews, soups, salads or even homemade spreads. They are also satisfying, available, and help balance blood sugar levels.
- Green leaves like spinach, Swiss chard, parsley
The green leaves are a great source of magnesium. One cup of cooked spinach can provide up to 150 mg of magnesium. Spinach, Swiss chard, kale and other leafy greens go great in salads, pies, smoothies and soups. They also contribute calcium, vitamin C and iron making them a perfect health package.
Roasted pumpkin seeds | Photo: Amir Menachem, mako eats
How to incorporate magnesium on a daily basis?
Add seeds to salads and yogurts.
- Add chia seeds to smoothies, granola or pudding.
- Replace processed snacks with nuts or seeds.
- Choose high-quality dark chocolate as a smart dessert.
Shir Alfi – Zeger clinical dietitian of Klalit in Dan district – Pet