9 Magnesium-Rich Foods to Ease Anxiety

Magnesium deficiency can actually alter your brain function and trigger anxiety. Research shows that low levels of this mineral in the body can make you anxious and depressed.

There is a good chance that you’re magnesium deficient. According to the Journal of Nutrition, the average American consumes 250mg of magnesium daily. The current recommended daily intake is 420mg for men and 320mg for women, so adding more magnesium-rich foods to your diet can help you meet the recommended amount.

MAGNESIUM-RICH FOODS FOR ANXIETY

Adding magnesium-rich foods to your diet can help ease depression and anxiety. Eat these foods to help you get enough magnesium every day.

1. Avocado

Avocado is one of those foods you should eat every day. On top of magnesium, this fruit offers potassium, B vitamins, vitamin K, and monounsaturated fat.

One medium-sized avocado provides 15 percent of recommended daily intake (RDI) of magnesium. Find different ways to add this fruit to your diet. You can add it to smoothies, salads, main meals, or spread it on toast.

2. Spinach

Spinach is one of the best sources of magnesium. One cup of cooked spinach offers 157mg, which is 39 percent of the RDI. This vegetable is also loaded with antioxidants that fight inflammation. 

If you have signs of magnesium deficiency, eat spinach regularly. Other leafy greens such as collard greens, kale, and turnip greens are also good sources of magnesium.

3. Quinoa

Quinoa is a weight loss-friendly food because it is filling and low in calories. And there is another reason to add this food to your diet: it can ease your anxiety. One cup of quinoa contains 118mg of magnesium.

Quinoa is also a good source of plant-based protein.

4. Dark Chocolate

Dark chocolate can satisfy your sweet tooth and ease your anxiety at the same time. One square of delicious dark chocolate can give you 24 percent of the magnesium you need in a day.

In fact, dark chocolate will improve your overall health since it contains antioxidants, manganese, prebiotic fiber, copper, and iron. Remember to choose dark chocolate that contains more than 70 percent cocoa.

5. Almonds

Chances are you know that eating almonds can help you sleep like a baby. Well, this magnesium-rich nut can also ease your anxiety. One ounce of almonds contains 75mg of magnesium.

Don’t choose almonds as your main source of magnesium because they are high in calories. Get most of your magnesium from low-calorie foods such as spinach.

6. Dried Pumpkin Seeds

You can get more than 25 percent of the magnesium you need in a day from a handful of pumpkin seeds. They’re also a very good source of zinc.

7. Greek Yogurt

Greek yogurt topped with berries can come in handy when you’re feeling too lazy to cook. It’s also the perfect snack to ease your anxiety, thanks to the magnesium in yogurt.

I may also note that eating yogurt regularly can improve your gut health. Stay away from flavored yogurt, since it contains a shocking amount of added sugar. If you don’t like the taste of plain yogurt, add a teaspoon of honey to it to make it sweeter.

8. Black Beans

A cup of black beans contains 60mg of magnesium. Beans are also high in fiber, which means they can help you lose weight, if that is your goal.

9. Tofu

If you usually eat tofu to get more protein, then you will be happy to find out that it also provides your body with magnesium, selenium, calcium, and iron.

As you can see, most magnesium-rich foods are plant-based. This goes to show that increasing intake of plant-based foods can help prevent magnesium deficiency.

MAGNESIUM SUPPLEMENTS FOR ANXIETY

If you’re having trouble eating enough magnesium-rich foods, a supplement might be what you need.

Magnesium supplementation has been shown to ease anxiety. You can supplement 200mg to 350mg a day. Talk to a doctor before taking magnesium supplements, especially if you have kidney problems.