5 foods rich in magnesium, a mineral that helps you sleep better


Chia seeds are a source of magnesium and can be part of a healthy dinner.

Photo: Nataliya Vaitkevich/Pexels

Magnesium is an important nutrient for many processes in the body. Magnesium may help you fall asleep, reduce restless leg syndrome, and sleep better.

Among the bodily functions in which magnesium is involved are regulation of muscle and nerve function, blood sugar levels and blood pressure; and the production of proteins, bones, and DNA.

“Magnesium can help regulate neurotransmitters that are directly related to sleep,” explains Dr. Naoki Umeda via the Cleveland Clinic. Neurotransmitters are chemicals that transmit messages between nerve cells in the brain and the body.

5 foods rich in magnesium

There are a variety of foods that provide you with magnesium. According to the National Institutes of Health, the recommended daily intake for women is 310–320 mg of magnesium and for men it is 400–420 mg.

1. Pumpkin seeds

Pumpkin seeds
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An ounce of roasted seeds provides 154 mg of magnesium, equivalent to 27% of the daily value.
Pumpkin seeds can also help you fall asleep and sleep better since, in addition to magnesium, they are a good source of tryptophan and zinc.all of which help promote good sleep.

2. Chia seeds

Chia seeds
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An ounce of chia seeds provides 111 mg of magnesium. Chia seeds also have complete protein, are the richest vegetable source of omega-3 fatty acids and provide fibermainly soluble fiber and mucilage.

3. Almonds

almonds
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An ounce of dry roasted almonds provides 80 mg of magnesium. Almonds promote sleep thanks to the fact that they contain magnesium and calcium as well as high doses of melatonin, a hormone that helps regulate the sleep-wake cycle.

4. Spinach

spinach and avocado
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Half a cup of boiled spinach provides 78 mg of magnesium. Spinach also provides iron and folate and is rich in vitamin K and rich in vitamin A.

5. Cashews

cashew nuts
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An ounce of roasted cashews provides 74 mg of magnesium and also provides 4 g of protein. They are also rich in copper and a source of zinc.

Peanuts, milk, edamame, beans, and yogurt are other dietary sources of magnesium.

For those considering trying magnesium supplements for sleep, the Cleveland Clinic suggests opting for magnesium glycinate (200 mg) or magnesium citrate (200 mg). Dr. Umeda recommends taking the supplement about 30 minutes before bedtime.

About magnesium supplements, they are generally considered safe, but they could interfere with some medicationstherefore before consuming them it is suggested to consult with the doctor.

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Source-eldiariony.com