Are you getting enough magnesium in your diet?

You probably should check if you are. Magnesium deficiency is known for a few common health issues, such as:

  1. Hormone imbalance and PMS
  2. Heart attack and palpations
  3. Type 2 Diabetes
  4. Tension and/or migraine headaches
  5. Constipation
  6. Chronic fatigue
  7. Anxiety and depression

According to the Dietitians of Canada (which also provides a helpful chart on how much magnesium you really should be eating as well), here are the best food to eat, by categories, to reach your magnesium intake:


  • Sunflower seeds
  • Pumpkin seeds
  • Whole seasame seeds
  • Almonds (almond milk unfortunately doesn’t count)
  • Brazil nuts
  • Cashew nuts
  • Walnut
  • Peanuts and peanut butter


  • Spinach
  • Seaweed
  • Chard
  • Mustard greens
  • Chinese cabbage (pak-choi)
  • Broccoli
  • Kale


  • Rhubarb
  • Lemon
  • Pineapple (canned is good too!)
  • Blackberries (canned or juice is okay too)
  • Raspberries
  • Strawberries

Wheat and Grain

  • Bran flakes
  • Oatmeal
  • Buckwheat noodles
  • Rye bread
  • Wild rice
  • Quinoa
  • Whole wheat pasta and bread


  • Coffee
  • Black tea
  • Skimmed milk
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