6 Easy Recipes Rich in Magnesium (2024)

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Magnesium is a crucialmineral needed for our body to stay healthy and functioning at it’s best. Here are six easy and delicious gluten free recipes rich in magnesium. Healthy recipes to add to your diet. Plus you get to learna little more about magnesium too!

Friends! It’s Friday! I love saying that. YES! Friday! And although I tend to work on the weekends, it’s still nice to do less. But let’s take a moment and wrap up the week, because it’s important for today’s post. Mmm k?

Monday we (okay, just me really) talked about the need for REAL food recovery meals and how Blackberries and Basil are great for that! High in antioxidants, immunity, and Vitamins (Vitamin C for blackberries and K for the Basil to be exact). And it doesn’t hurt that they are in Nacho form.

Wednesday we talked about breakfast, fueling, and mylove forFIGS! They are just as good or better than bananas. High in fiber, potassium, and the more ripe the more antioxidants they contain. That’s FIGGIN awesome!

Today (Friday), I wanted to talk about my absolute favorite mineral –> MAGNESIUM! Yes, I’m a nerd and I have a favorite. But there is a darn good reason too.

I will be the first to admit that adrenal fatigue comes around more often than it should in the Cotter household. Like a wave, it washes in, washes out. And it all comes down to how we respond to stress. Um, I’m not good at responding to it, but I’m learning. One of the minerals that truly helps me during times of stress (or ANYTIME for that matter) is magnesium.

1. Salmon Salad Power Bowl

This is like the Mega Magnesium Salad. It contains squash, salmon, and leafy greens! Throw in some pumpkin seeds and your set!

2. Everything but the Kitchen Sink Soup

Oh how i love this soup. You can fill it with tons of leftovers! I used lentils and spinach in this one (for Magnesium).

3.CinnamonBites with Pumpkin Seed

A great way to get more pumpkin seed in your diet. Love using them in this bites. Bonus points if you add in choppeddates, right?

4.Breakfast Power Bowls

I should rename this Breakfast Magnesium Bowls. It’s contains quinoa, chia, dark chocolate chips, and pumpkin seeds/almonds. OH YEA!

5.Egg and White Bean Tostada

Here’s where you can get your bean fill! And the leafy greens! I used brussel sprout shavings but you can always switch it out for kale or spinach. P.S. the sprouted corn tortillas will benefit youabsporption!

And last but not least…

6.Broccoli Blueberry Slaw

More seeds! More greens! And feel free to add in dates versus berries.

Now that we’ve upped our magnesium intake, it’s time to start decreasing our stress. Ugh, I’m working on it. In fact, I just took a lot offmy schedulefor the next month. Wow, that feels good.

[Tweet “6 easy #recipes to boost your Magnesium intake! #fitfluential #glutenfree”]

Alright, now go grab some dark chocolate and feel good about Magnesium. What, too corny?

Out of all those Magnesium food sources, which one do you eat most?

Cheers,

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Bloglovin-Cotter Crunch

Other informationon Magnesium

FAQs

What meals contain magnesium? ›

How much magnesium is in your food? In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day.

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What one food is highest in magnesium? ›

Top Magnesium Food Sources

Greens: Spinach (78 mg)
Beans: Black beans (60 mg)
Soy products: Soy milk (61 mg) or edamame (50 mg)
Protein: Peanut butter, smooth (49 mg)
Grains: Brown rice (42 mg)
Seafood: Salmon (26 mg)
Dairy products: Yogurt (42 mg) and milk (24–27 mg)
Fruits: Avocados (22 mg) and bananas (32 mg)

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Oct 23, 2023

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How can I get 100% magnesium daily? ›

Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:

spinach.
dark chocolate.
avocado.
tofu.
almonds.

Read On ›

How can I raise my magnesium levels quickly? ›

The best way to do this is to include magnesium-rich foods in your diet. Although most foods contain some amount of magnesium, your best bet is to eat lots of leafy greens, nuts, and seeds. Eating a diet packed with these foods should raise your magnesium levels quickly.

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What drink increases magnesium? ›

Drinks with magnesium

Drink	Daily Value (DV)
Hot chocolate, made with dry mix and water, 1 packet (206 g)	5.88%
Naturally sparkling mineral water, 8 fluid ounces	6.29%
Cherry juice, 1 cup (269 g)	7.05%
Watermelon juice, 8 fluid ounces	5.71%

5 more rows

Nov 29, 2022

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What depletes magnesium? ›

Health conditions such as diabetes, poor absorption, chronic diarrhea, and celiac disease are associated with magnesium loss. People with alcohol use disorder are also at an increased risk of deficiency.

Is peanut butter high in magnesium? ›

Peanuts and peanut butter

Peanuts are legumes, not true nuts, however, they are also a good source of magnesium. A quarter-cup of roasted peanuts contains 63 milligrams, for 15% of the DV. You can get 49 milligrams in 2 tablespoons of peanut butter, for 12% of the DV.

What should I eat to get enough magnesium a day? ›

Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [1,3]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.

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Is coffee high in magnesium? ›

Coffee isn't a great source of vitamins and minerals, but as a plant-based drink, it contains some, and a few that we should be getting more of. Let's start with magnesium. A cup of coffee contains about 7 mg, which is a drop in the daily-requirement bucket (420 mg for men, 320 mg for women).

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Are eggs high in magnesium? ›

Sodium: 189 milligrams (mg) Calcium: 24.6 mg. Iron: 0.8 mg. Magnesium 5.3 mg.

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What are the symptoms of too much magnesium in the body? ›

According to the Office of Dietary Supplements , symptoms of magnesium overdose may include:

diarrhea.
nausea and vomiting.
lethargy.
muscle weakness.
abnormal electrical conduction in the heart.
low blood pressure.
urine retention.
respiratory distress.

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What is the best form of magnesium to take? ›

Magnesium glycinate, which is magnesium plus the amino acid glycine (which has antioxidant and anti-inflammatory properties), is “the most beneficial form of magnesium to take,” says Vetter.

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How to tell if magnesium is low? ›

Very low magnesium levels may cause:

Nausea.
Constipation.
Headaches.
Nighttime leg cramps.
Numbness or tingling in the legs or hands.
General body weakness.
Tremors.
Heart palpitations.

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How quickly can you reverse magnesium deficiency? ›

Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.

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What is the fastest absorbing magnesium? ›

Magnesium glycinate is one of the most absorbable forms of magnesium and has fewer GI side effects than other forms.

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What foods are high in magnesium for sleep? ›

Foods high in magnesium include seeds, leafy greens, nuts, beans, and rice. Roasted pumpkin seeds and chia seeds are the foods with the highest magnesium content. Nuts with the highest amount of magnesium include almonds, cashews, and peanuts. Some fish, like salmon and halibut, also contain magnesium.