10 Magnesium-Rich Foods for Better Sleep, Headache Relief and Prevention of Diabetes

2. CONDITIONS RELATED TO PROBLEMS OF MAGNESIUM

These 14 conditions represent possible indicators of chronic latent magnesium deficiency:

  • Depression
  • Chronic fatigue syndrome
  • ADHD
  • Epilepsy
  • Parkinson’s disease
  • Sleep problems
  • Migraine
  • Cluster headaches
  • Osteoporosis
  • Premenstrual syndrome
  • Chest pain (angina)
  • Cardiac arrhythmias
  • Coronary artery disease and atherosclerosis
  • Hypertension
  • Type II diabetes
  • Asthma

10 Foods that are Rich in Magnesium

Dark Chocolate

woman-in-blue-shirt-eating-dark-chocolate

Dark chocolate is as healthy as it is delicious.

It’s very rich in magnesium, with 64 mg in a 1-ounce (28 gram) serving. This amounts to 16% of the recommended daily intake (RDI) (2).

Dark chocolate is also in high in iron, copper and manganese, and it contains prebiotic fiber that feeds the friendly bacteria in your gut (3).

It’s also loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, harmful molecules that can damage your cells and lead to disease (4).

It’s especially beneficial for heart health because it protects the cells lining your arteries and keeps your LDL cholesterol from becoming damaged (5, 6).

To make the most of these benefits, choose chocolate that contains at least 70% cocoa solids. A higher percentage is even better.

Bottom Line: A serving of dark chocolate provides 16% of the RDI for magnesium. It is also beneficial for gut health and heart health, and is loaded with antioxidants.

Avocados

woman-holding-half-an-avocado-over-eye

The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of the RDI (7).

Avocados are also high in potassium, B-vitamins and vitamin K. And unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat.

In addition, avocado is an excellent source of fiber. In fact, 13 of the 17 grams of carbs in an avocado come from fiber, making it very low in digestible carbs.

Studies have shown that consuming avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals (8, 9, 10).

Bottom Line: A medium avocado provides 15% of the RDI for magnesium. Avocados fight inflammation, improve cholesterol levels, increase fullness and are packed with several other nutrients.

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