Why Your Body Needs Magnesium | Sample Magnesium-Rich Diet

Why your body needs magnesium | Sample magnesium-rich diet

A magnesium-rich diet could help certain people to feel more vibrant and gain more energy. Every human body needs magnesium – it’s an essential mineral that is vital for your body’s cells. The good news is that it is found in many common and delicious foods, so it’s easy to incorporate more magnesium into your diet, the natural way.

Why does your body need magnesium?

To put it very simply, magnesium is essential for your body’s cells, and it assists the body with many essential functions, including healthy brain functioning, a regular heartbeat, helps to lower blood pressure and stops muscle contractions. Magnesium-rich foods can be a great way to get more magnesium into your body, the natural way.

Magnesium might also have an effect on menopause symptoms, your DNA, blood sugar levels and making protein and bone. It’s one of the minerals that helps to create and maintain the body’s core building blocks. It’s a mineral that the body requires to be healthy.

What happens if you’re magnesium deficient?

“In the short term,” explains the U.S. Department of Health and Human Services, “getting too little magnesium does not produce obvious symptoms. When healthy people have low intakes, the kidneys help retain magnesium by limiting the amount lost in urine.”

If you’re low in magnesium for a long period of time, however, you will develop a magnesium deficiency. As well as this, there are certain medications and conditions that interfere with the ability for the body to absorb magnesium. You might have strong symptoms like nausea or seizures, or you may just start to feel weak. Magnesium deficiency can be confirmed by a doctor, after blood work. If you want to assess how tired you are, and whether you should worry about your energy levels, take an online energy quiz.

What are some magnesium rich foods?

Why Your Body Needs Magnesium | Sample Magnesium-Rich Diet
Nuts and avocado are excellent sources of magnesium

The good news is that there are so many common and delicious magnesium-rich foods out there which you can incorporate into your diet with ease.

Nuts, dark chocolate, avocados and legumes are all very rich in magnesium. Spinach, pumpkin seeds and figs are also great sources. Healthy women need about 320 milligrams (mg) of magnesium every day and men need about 420 mg. Pregnant women should up their intake of magnesium, to 350-400 mg per day.

Sample magnesium-rich diet

This is where I always add the disclaimer that I am not a nutritionist, so please do your own research into your energy needs and don’t do anything crazy. Consult with your health professional before trying any new eating programs. The below is just a sample diet, please use common sense.


  • 1 cup unsweetened Greek yoghurt (46.5 mg of magnesium)
  • 1/8 cup of raw pumpkin seeds (92 mg of magnesium)
  • ½ of a banana (16 mg of magnesium)
  • Black coffee


  • ½ cup of dried apricots (21 mg of magnesium)
  • Mug of green tea


  • 2 x wholemeal slices of bread (46 mg of magnesium)
  • 100 g chilli tofu (30 mg of magnesium)
  • 1 medium avocado (58 mg of magnesium)
  • 50 g baby spinach (35 mg of magnesium)
  • Sparkling mineral water + lemon


Black bean curry recipe (serves 2) for 60 mg of magnesium per serve
Why Your Body Needs Magnesium | Sample Magnesium-Rich Diet
Try this black bean curry; an excellent source of magnesium
  • 1 cup black beans
  • 2 tablespoons vegetable oil
  • 2 tablespoons massaman curry paste (buy it or make it)
  • 1 cup vegetable stock
  • 2 medium potatoes, peeled, cut into 4cm pieces
  • 1 cinnamon stick
  • 2 bay leaves
  • 5 cardamom pods, crushed
  • 2 tablespoons brown sugar
  • 1 tablespoon fish sauce
  • 1 cup steamed jasmine rice, to serve

Method: heat oil in pan, add spices until aromatic. Add black beans and potatoes. Add curry paste. Combine. Add stock, brown sugar and fish sauce. Simmer for 30 minutes. Serve over rice.

Snack (for an extra magnesium boost)

  • 1 x square of dark chocolate (95 mg of magnesium)

Take control of your health today!

One of the first things I believe you can do for your health is to pay attention to all the little signals that your body is giving you every day. Find more ways to move, or get a better night’s rest.

Take proactive steps to remove stress from your daily life and if you are feeling a bit “off” – then head to your doctor and ask some questions. Don’t let poor health symptoms build up like dirty dishes at the side of the sink – take a few moments every day to improve your health and it won’t get away from you!

Why Your Body Needs Magnesium | Sample Magnesium-Rich Diet
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Why Your Body Needs Magnesium | Sample Magnesium-Rich Diet
Everybody needs magnesium to keep it healthy. Here is a sample magnesium-rich diet, packed full of magnesium-rich foods.
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Alyce Vayle | Content Strategist
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