Feeling fatigued? You could have a magnesium deficiency! Magnesium-rich foods like avocados, black beans, dark chocolate, and spinach are all superfoods that can help raise magnesium levels.
Why is magnesium important?
Magnesium is an essential part to every cell in the body. It helps in the digestive and nervous systems as well as creating new proteins. Many people have a magnesium deficiency and may not even know it. How do you know if you have the signs of a magnesium deficiency?
Signs of magnesium deficiency:
Feeling fatigued is one of the earliest signs, along with body stiffness, muscle spasms, and weakness. Other early warning signs are loss of appetite or nausea. You may not even notice the symptoms as they are normally associated with other ailments. More serious signs of a magnesium deficiency are tingling or numbness, personality changes, irregular heartbeat, or seizures. It is important to talk to your doctor if you feel you may have a magnesium deficiency.
Magnesium-rich foods to help raise magnesium levels:
The recommended daily allowance for adults ranges from 310 – 420mg a day depending on your age and gender. Eating these superfoods can help you get your daily recommended amount of magnesium:
- Black Beans – with 60mg in 1/2 cup plus the added fiber, these will also keep you full. Try this Black Bean and Mango Salsa on your next taco Tuesday!
- Spinach – This leafy green can be used in so many recipes from smoothies to salads to sandwiches and so much more! Check out these 5 powerful health benefits of spinach.
- Dark Chocolate – Yes, you read that right! With 64mg in 1 ounce, dark chocolate is a great treat, in moderation, to up your magnesium. Triple up with this Dark Chocolate Trail Mix Bark!
- Avocados – What don’t these creamy fruits go with? You can eat them plain, as guacamole, on toast, or mix it up with this Strawberry and Avocado Fruit Salad!
These are just a few favorites, but you can find more in our Top 10 Magnesium Rich Foods article.
What else can I do?
Taking an Epsom salt (magnesium sulfate) bath has proven benefits from outside of the body. Soaking in Epsom salt can help manage daily stress, soothe sore muscles, and reduce migraines. Run a warm bath and put 1 – 2 cups in for a normal size tub then relax for at least 12 minutes.
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