Magnesium is a mineral found in most of the foods and beverages you consume on a daily basis. While having a magnesium deficiency is rare in healthy individuals, there are some circumstances that may require the use of a magnesium supplement. Nevertheless, most healthy people can naturally boost their magnesium levels through diet.
A diet doesn’t require a complete overhaul to increase magnesium. Take a look at at these 14 ways to boost your magnesium levels. You may be surprised to learn about the foods and beverages that contain this mineral.
1. Stay hydrated. Did you know that every cup of water contains 2 mg of magnesium? While that’s not nearly enough to make a significant impact in your daily intake of magnesium, every little boost counts. So drink up — and remember, magnesium is also in the water you cook with.
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2. Drink coffee. Many studies conclude that coffee may help to prevent several chronic diseases, including type 2 diabetes and liver disease. Each cup of coffee contains 7 mg of magnesium. Drink one cup of coffee each day to boost your magnesium levels.
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3. Enjoy leafy greens. Naturally boost your magnesium levels every time you eat half a cup serving of spinach. One serving of boiled spinach contains 78 mg of magnesium. Spinach is loaded with nutrients, especially the antioxidant carotenoids, lutein and zeaxanthin.
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4. Go nuts. Boost your magnesium levels with a light snack. Nuts, particularly cashews, are very rich in magnesium. In fact, 1 ounce of dry-roasted cashews contains 74 mg of magnesium.
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5. Eat yogurt. Pair yogurt with breakfast or lunch. One 8 ounce cup of plain, low-fat yogurt contains 42 mg of magnesium. When you’re crunched for time and you cannot prepare a magnesium-rich snack or meal, reach for a cup of yogurt.
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6. Grab a banana. Bananas are an excellent source of potassium, and regular consumption of bananas may even reduce the risk of heart disease. What many people don’t know is that each medium-sized banana contains 32 mg of magnesium.
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7. Fall in love with peanut butter. Add peanut butter to baked goods, crackers, sandwiches and vegetables. Every time you consume 2 tablespoons of peanut butter, you add 49 mg of magnesium to your daily intake of magnesium. Peanut butter is also loaded with healthy fats and proteins, which will help increase your energy levels.
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8. Snack on raisins. Raisins are rich in fiber, vitamins and minerals. A half cup of raisins contains 23 mg of magnesium. Available in small boxes, eat this snack to boost levels of magnesium while you’re on the go.
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9. Drink milk. Milk is fortified with vitamin D, and it’s rich in calcium. Each cup of milk also provides a boost of magnesium. Begin and end the day with a cup of milk to add approximately 50 mg of magnesium to your diet.
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10. Eat oatmeal for breakfast. Start each day with a heart-healthy meal, such as instant oatmeal. Each packet of instant oatmeal contains 36 mg of magnesium. Instant oatmeal also contains cholesterol-lowering soluble fiber, vitamins and protein. It’s truly the breakfast of champions.
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11. Add brown rice to a meal. Add a half cup of cooked brown rice to your favorite dish for a quick boost of magnesium. Brown rice is very healthy, and each serving contains 42 mg of magnesium. Regular consumption of brown rice may even reduce the risk of type 2 diabetes.
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12. Eat an apple a day. Apples are rich in antioxidants, flavanoids and dietary fiber. They have very little sodium and no fat. Even though a medium-sized apple only contains 9 mg of magnesium, don’t let that stop you from enjoying this fruit. At the end of the day, the small boost of magnesium may be all you need to fulfill your daily intake of this mineral.
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13. Eat bread. Make sandwiches with whole wheat bread, which is more beneficial to your health. Each slice contains 23 mg of magnesium. Spread peanut butter on your bread to give your sandwich an extra boost of magnesium.
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14. Make guacamole. Believe it or not, an avocado contains more potassium than a banana. An avocado may vary in size, weighing anywhere from 8 ounces to a whopping 3 pounds. Avocados can quickly boost your magnesium levels if you enjoy guacamole — the fruit provides 44 mg of potassium per cup. So mash up the fruit and use it as your favorite dip or sandwich spread.