Magnesium Rich Foods


Magnesium is a very important mineral.

  • Magnesium helps the body to process vitamin D in the parathyroid gland
  • Magnesium can aid in the reduction of cholesterol levels
  • Magnesium can reduce the chances of cardiovascular disease
  • Magnesium assists the regulation of blood pressure
  • It is an important for blood sugar control, for diabetes
  • Magnesium helps maintain the strength of your bones and can prevent osteoporosis
  • Magnesium has been known to assist in reducing migraines
  • Magnesium is believed to aid insomnia
  • prevent constipation
  • Magnesium helps to prevent pre-menstrual syndrome
Foods with highest amount of magnesium

Swiss Chard


Summer Squash

Pumpkin Seeds


Magnesium rich foods list - Nuts

    • Walnuts
    • Brazil nuts
    • Pecans
    • Dry roasted peanuts
    • Almonds
    • Cashew nuts
    • Flax seed
    • Sunflower seeds

Magnesium rich foods list - Fruits and Vegetables

  • Spinach
  • Basil
  • Strawberries
  • Cabbage
  • Baked potatoes
  • Apples
  • Apricots
  • Avocados
  • Bananas
  • Corn on the cob
  • Raisins
  • Lentils
  • Blackeyed Peas
  • Lettuce
  • Coconut milk

cucumbers, green beans, celery, ginger, quinoa,  black beans, oats, kidney beans, raspberries, carrots

Magnesium deficiency can effect every system in your body.   So try an Epson salt bath. It will not only relax you, magnesium can also be absorbed through your skin.

  • A magnesium deficiency can lead to a loss of appetite
  • A lack of magnesium can lead to irregular heartbeats
  • A magnesium deficiency can cause cramping of the legs
  • Not getting enough magnesium can disrupt your metabolism
  • Seizures can come from insufficient amounts of magnesium
  • Nausea and sickness can be a result of not having enough magnesium
  • Feeling constantly and unusually tied and weak can come from a lack of magnesium
  • A magnesium deficiency can lead to muscle tremors
  • In addition to muscle tremors a lack of magnesium can lead to twitches
  • Your personality can be affected by an insufficient amount of magnesium, such as volatile behaviour and mood swings
  • Confusion can be a result of a lack of magnesium

Black Bean Brownies

  • 1 (15.5 ounce) can black beans, rinsed and drained
  • 3 eggs
  •  1/2 cup of unsweetened applesauce
  • 1/4 cup cocoa powder
  • 1/2 cup peanut butter
  • 1 pinch salt
  • 1 teaspoon  vanilla extract
  • 1/2 cup brown sugar
  • 1/2  teaspoon cinnamon
  • 1 teaspoon  baking powder
  • 1 Tablespoon   instant coffee
  • 1/2 cup  chocolate chips


  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 square baking dish.
  2. Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, sugar, and instant coffee in a blender; blend until smooth; pour the mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture.
  3. Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.



Strawberry Spinach Salad dressing 1 lemon 2 Tablespoons white vinegar 1/3 cup sugar or 1/4 cup agave nectar, 1 Tablespoon flaxseed oil 1 teaspoon poppy seeds

Salad ¼ cup toasted almonds 8 oz. (1 ½ cups) strawberries sliced 1 cucumber, peeled and sliced ¼ cup slice red onion 1 package ( 6oz. ) baby spinach 2 Sliced apple 1 avocado pitted and sliced Directions: For dressing, zest lemon to measure 1/2 tsp . Juice lemon to measure 2 tbsp. Combine zest, juice, vinegar, sugar, oil and poppy seeds in small mixing bowl; whisk until well blended. Place spinach in large serving bowl. Add cucumber, onion, strawberries and dressing; toss gently. Sprinkle with almonds and serve immediately. Yield: 10 servings This salad is full of magnesium Add sunflower seeds and summer squash for more .