Crampy? Anxious? Constipated? You might not think these symptoms have anything in common. But they could be your body telling you it needs more magnesium.
Yep, this little mineral is essential in keeping pretty much all your systems firing. It’s involved in more than 300 biochemical processes throughout the body, helping to regulate nerve and muscle function, stabilise blood sugar levels and blood pressure, synthesise proteins and keep bones strong and healthy.
Experts recommend getting about 300–400mg of dietary magnesium per day (amounts vary slightly based on your age and gender). Luckily, it’s found in some of our very favourite foods!
Spinach
1 cup of spinach will give you about 40 per cent of your daily magnesium needs, as well as a healthy dose of zinc, essential vitamins, calcium and iron. We love chucking this super green in salads, sauces and broths, or adding it to our morning smoothie.
Green smoothie on a marble
Dark chocolate
As if you needed another excuse to go a couple of squares of 90 per cent after dinner. Raw cacao is one of the richest dietary sources of magnesium out there. The best way to make sure you’re eating quality choc (without added nasties)? Make your own! (And add your favourite nut butter, because nut butter).
Pumpkin seeds
A small handful of pumpkin seeds (about ⅛ cup) gives you about 90mg of magnesium. They’re also packed with heart healthy omega-3s. Whip up a batch of these Seedy Energy Bars to boost your levels and power through the 3pm slump.
Yogurt or kefir
We all know yoghurt is a great source of probiotics, but surprisingly it also contains about 50mg of magnesium per cup. Add yogurt to smoothies, salad dressings or as a cooling accompaniment to soups and curries (but make sure you go for the natural, full-fat kinds).
Black beans
You’ll get about 60mg of magnesium from ½ cup of black beans, as well as a hit of fibre, potassium and folate. Plus, they taste delicious paired with Mexican spices, scrambled eggs and a good grating of cheese. Enjoy!
Breakfast Quesadillas with Black Beans, Spinach + Mushrooms
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