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Magnesium Rich Foods for Lunch

I have been having issues with muscle cramps in the foot and calf lately, so I wanted to ensure I wasn’t falling behind on a quota of minerals, such as Magnesium, that might be explain this problem.

Symptoms of a Magnesium deficiency may include:

  • numbness
  • tingling
  • muscle cramps
  • seizures
  • muscle spasticity
  • personality changes
  • abnormal heart rhythms

Lunch constituted a portion of Salmon, some baby Spinach leaves in a leafy green Salad, topped with Apple cider vinaigrette dressing, and garnished with Almonds, Pickled Danish Cucumbers and Walnuts.

I just needed some avocado to top it off. According to, one medium avocado provides 58 mg of magnesium, which is 15% of the RDI.

But there are loads more good reasons to add avocado in your diet.

More Reasons to Add Avocado to your Diet

Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals.

Sounds like a powerhouse food, right?

What to Eat as a Magnesium-Rich Afternoon Snack?

Perhaps a Banana with a square or two if 70% dark chocolate?


And a Dash of Magnesium

Mineral Deficiency

Minerals in our diet. Not something we give much thought too, is it? But should we? What does it matter if we are deficient in a little, say, magnesium?

It turns out to be pretty important for our bodies! Without enough magnesium, one could suffer:

  • foot pain
  • muscle cramps
  • migraines
  • high blood pressure
  • anxiety disorders
  • asthma
  • chronic fatigue
  • irritable bowel syndrome
  • in severe cases: cardiovascular disease in the form of cardiac arrhythmia, or angina.
  • low magnesium has been implicated in diabetes.
  • Magnesium can help control premenstrual syndrome or  (PMS), especially where it concern breast tenderness, headache and irritability.
  • Magnesium can also be useful in relaxing muscles and preventing muscular cramps, during exercise.

It is generally recommended that women with severe PMS symptoms take 300 to 500 milligrams a day for the two weeks before and during menstruation. The RDA for magnesium is about 300 milligrams, but at least twice as much is needed to see preventive and therapeutic benefits. Supplements are definitely needed to prevent osteoporosis. Women over 50 that are not taking Hormone Replacement Therapy (HRT) probably need about 750 milligrams of magnesium every day, an amount that is hard to get through the diet alone,” according to

Oral supplements are readily available, but it is best to include as many magnesium-rich foods, into the diet, as you can, especially if you fall in to the post menopausal age group.

  • Dairy products, like non-fat yoghurt
  • Fish particularly tuna and halibut
  • Dark leafy greens, such as kale, mustard greens, collards, chard (silverbeet), dandelion greens, sorrel, watercress.

Foods very high in magnesium include:

  • Brazil Nuts,
  • Pumpkin and Squash seeds
  • Sesame seeds
  • Spinach
  • Broccoli
  • Almonds
  • Walnuts
  • Beans
  • Peas
  • Apricots
  • Avocados
  • Bananas
  • Molasses
  • Brown rice
  • Cantaloupe
  • Figs
  • Garlic
  • Grapefruit
  • Peaches
  • Tofu and soybeans
  • Wheat, and whole grains
  • Dark chocolate (Eating magnesium can be tasty too!!)
  • Several herbs, such as chamomile, cayenne, fenugreek, lemongrass, licorice, paprika, parsley, peppermint, and sage also contain magnesium.

Worth noting also is, “The consumption of alcohol, diuretics, anticonvulsants, antibiotics, digitalis, and lithium can interfere with magnesium absorption. People taking these medications should speak with their doctor about supplementing. Other factors that can decrease magnesium absorption are elevated levels of fluoride, zinc, and vitamin D; diarrhea; high-fat and high-protein diets; consumption of large amounts of cod liver oil; and frequent consumption of foods high in oxalic acid, such as cocoa, rhubarb, spinach, and tea,”

One menu giving you some ideas about boosting Magnesium in your diet might look something like this:


Broccoli and Spinach Soup with Whole wheat bread


Stir fry Veges such as broccoli, spring onions, carrot

Served with Fish or Scallops and almonds/cashews and lemongrass atop a bed of brown rice


Tabouli and Asian side salads garnished with slices of avocado


Dried figs and Bananas drizzled with dark chocolate

You can find a recipe for delicious Broccoli and Spinach soup over at my main blog.