Consume These 10 Magnesium Rich Foods to Lower Your Risk of Depression and Anxiety

Magnesium is an essential mineral for our health, responsible for over 300 biochemical functions in our body. In fact, one study found that human bodies have 3,751 magnesium binding sites, which should tell us how important magnesium really is for human overall health.

Some of the most important bodily functions that rely on magnesium include:

  • Regulation of blood sugar
  • Regulation of blood pressure
  • Muscle and nerve function
  • Protein synthesis
  • Neurotransmitter release

As for magnesium deficiency, it’s quite common although often under-diagnosed (as it doesn’t show up on the blood test). Some of the major health problems that arise from magnesium deficiency include:

  • Hormonal imbalance
  • Insulin resistance and Type 2 diabetes
  • Osteoporosis
  • Heart attack
  • Anxiety and depression
  • Headaches and migraines
  • Chronic tiredness

As you can see, magnesium is crucial for various bodily functions, and these are just some of them. It’s particularly important to note how anxiety and depression are linked to magnesium deficiency – several studies have shown that when treated with 125-300 mg of magnesium with each meal, depressed patients experience rapid recovery.

For this reason, it’s incredibly important to consume plenty of the magnesium-rich foods, or even add some magnesium supplements into your diet.

Magnesium-Rich Foods

The best way to address magnesium deficiency is to consume foods that are high in this mineral. Typically, leafy greens should be consumed the most (if you don’t have thyroid issues), but certain fruits, seeds, and nuts should be a regular part of the diet too. Here are top 10 foods rich in magnesium:

  1. Spinach, Kale and Broccoli
  2. Pumpkin seeds
  3. Kefir and Yogurt
  4. Nuts, especially almonds
  5. Avocados
  6. Beans, especially black beans
  7. Figs
  8. Squash
  9. Bananas
  10. Raw cacao and dark chocolate



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