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Do you think you have a low magnesium level and experience frequent muscle cramps? Don’t worry—here’s how you can Raise Your Magnesium Levels without the need for expensive supplements.
If you eat a balanced diet that includes foods containing magnesium regularly, you should be able to reach healthy magnesium levels.
Symptoms of low magnesium (hypomagnesemia) may include nausea and vomiting, weakness, lower appetite, muscle cramps, and numbness.
Dark chocolate
Dark chocolate is rich in magnesium, with 65 mg in a 1-ounce (oz), or 28 grams (g), serving, about 15%Trusted Source of the DV.
It’s also high in iron, copper, and manganese and contains prebiotic fiber that can help feed the beneficial bacteria in the gut.
What’s more, it’s loadedTrusted Source with beneficial antioxidants. These are nutrients that neutralize free radicals, which are harmful molecules that can damage your cells and lead to disease.
To make the most of dark chocolate’s benefits, choose a product containing at least 70% cocoa solids. A higher percentage is even better.
Avocados
The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 14%Trusted Source of the DV.
Avocados are also high in potassium, B vitamins, and vitamin K. Plus, unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat.
In addition, avocados are an excellent source of fiber. Most of the carbs in an avocado come from fiber, making it very low in digestible carbs.
ResearchTrusted Source has shown that eating avocados can reduce inflammation, improve cholesterol levels, and increase feelings of fullness after meals.
Nuts to Raise Your Magnesium Levels
Nuts that are particularly high in magnesium include almonds, cashews, and Brazil nuts.
For instance, a 1-oz. (28-g) serving of cashews contains 83 mg of magnesium or 20%Trusted Source of the DV.
Most nuts are also a good source of fiber and monounsaturated fat and have been shown to improve trusted Sources of blood sugar and cholesterol levels in people with diabetes.
Brazil nuts are also extremely high in selenium. Just one Brazil nut provides nearly 175% of the DV for this mineral.
Additionally, nuts are anti-inflammatory Sources, beneficial for heart health, and can reduce appetite when eaten as snacks.
