10 magnesium-rich foods for better sleep and heart health

Magnesium is an incredibly important element to incorporate in our diets. It's a micronutrient that's often overlooked, yet one that's present in a lot of the meals and snacks that we consume on a daily basis. 

It's important to be mindful of your consumption of it, with magnesium playing a key role in your body's functioning, influencing your sleep habits, metabolism, muscle functioning, and more. 

What are the health benefits of magnesium?

Magnesium is an essential mineral and is necessary for the body to complete its basic functions. The mineral contributes to your metabolism and energy levels, helping create ATP, the primary energy-carrying molecule in cells. 

Researchers have also discovered that magnesium helps regulate muscle contractions, preventing muscle cramps and aiding in workout and strain recovery. It's also been found that a good intake of magnesium correlates with good heart health, bone health, and positive blood sugar levels. Lastly, magnesium also plays a key role in sleep, boosting the natural production of melatonin, and helping you go to bed in a way that's natural, pleasant, and efficient. 

Foods that are high in magnesium

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A lot of common foods are rich in magnesium, whether they're in nuts or your favorite leafy green. As a rule of thumb, adult women should aim for 310 - 320 milligrams of magnesium a day; here's where a varied and healthy diet helps. Magnesium can be found in fruits, leafy greens, legumes, and whole grains. If your diet consists of processed foods, you'll have a more challenging time when trying to consume the right amount of the mineral.

Chia seeds

Chia seeds are a great source of nutrients, packed with protein and fiber. They're also a great source of magnesium. You can prepare chia seed pudding or sprinkle them on top of your favorite breakfast bowl. 

Almonds

Almonds are packed with healthy fats and minerals, including magnesium. 

Spinach

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Leafy greens are always a great choice, with spinach containing large amounts of magnesium. It's also an easy food to incorporate into your diet, whether that's in a salad, a dip, or a bake. 

Cashews 

Cashews are also packed with magnesium and are an incredibly flexible tool in the kitchen. While they can be used in salads or soups for an added crunch, they're also very creamy, and can be used in making vegan cheeses or spreads.

Black beans

Legumes are a great source of protein and fiber for vegetarians and all sorts of people really. Black beans are also packed with nutrients like magnesium, iron, and folate.

Avocados

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Aside from being one of the most delicious foods, avocados are packed with nutrients like vitamin E and healthy fats. They're also a healthy source of magnesium. 

Salmon

If you're looking for magnesium, animal sources are not the best places to turn, but salmon is the exception. The food has plenty of heart-healthy fats, a satisfying protein source, and magnesium. 

Dark chocolate

Dark chocolate has long been linked with health benefits, with many opting for it as one of the healthiest desserts you can eat. Dark chocolate with a 75 to 80 percent of cocoa concentration can provide you with a strong source of magnesium.

Edamame

Edamames are a great source of plant-based protein, fiber, and essential nutrients like magnesium, iron, and folate.

Bananas

A medium size banana contains around 32 grams of magnesium, a good serving for someone who eats plenty of fruits, nuts, greens, and more throughout their day.

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