Magnesium-rich foods collage

Top 10 Magnesium-Rich Foods for Better Sleep and Relaxation

Written by on in Lifestyle

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In today’s fast-paced world, quality sleep and relaxation often take a backseat. Many people struggle with restlessness, stress, and insomnia, searching for natural remedies to improve sleep. Health experts note that magnesium is one of the most essential minerals for relaxation. This mineral plays a vital role in countless enzymatic functions, including those that regulate sleep, muscle relaxation, and stress management. Therefore, incorporating more magnesium-rich foods into your diet might be a game changer, especially if you’ve been dealing with tossing and turning at night or waking up feeling unrested. In this blog, we’ll explore the top 10 magnesium-rich foods that can naturally promote better sleep and relaxation.

Magnesium-rich foods collage
Magnesium-rich foods collage

Disclaimer: Please note that this article is a result of my personal research and that it is for informational purposes only. For medical advice or diagnosis, consult a professional.

1. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a powerhouse of nutrients, including a hefty dose of magnesium. Just one ounce (about a handful) provides 150 mg of magnesium, making it one of the best sources available. The magnesium in pumpkin seeds helps regulate the neurotransmitter GABA, which promotes calmness and reduces anxiety. It also supports muscle relaxation, reducing nighttime cramps, thus allowing you to sleep in peace.

How to Enjoy Pumpkin Seeds

  • Sprinkle them on salads or in your yogurt.
  • Blend them into smoothies for an added crunch.
  • Eat them roasted with a dash of sea salt.
Pumpkin seeds_Magnesium-rich foods
Pumpkin seeds_Magnesium-rich foods

2. Spinach

Leafy greens like spinach are rich in magnesium, with one cooked cup offering 157 mg. Besides, spinach is packed with other sleep-friendly nutrients such as calcium and potassium. These minerals work together as a natural muscle relaxant, preventing stiffness and cramps. Spinach also provides antioxidants that reduce inflammation, improving overall health and sleep quality.

How to Enjoy Spinach

  • Add fresh spinach leaves to omelets or scrambled eggs.
  • Blend it into a green smoothie with bananas and yogurt.
  • Sauté fresh or frozen spinach with onions and butter or olive oil for a nutritious side dish.
Cooked frozen spinach in a bowl
Cooked frozen spinach in a bowl

3. Almonds

A small handful of almonds (about an ounce) gives you 77 mg of magnesium. Plus, they’re packed with protein, healthy fats, and melatonin, another sleep-promoting nutrient. Healthline notes that incorporating almonds in your diet encourages steady blood sugar levels at night, which could prevent unnecessary wake-ups. Also, almonds contain tryptophan, which enhances serotonin production for better relaxation.

How to Enjoy Almonds

  • Eat a handful of them before bedtime.
  • Spread almond butter on whole-grain toast.
  • Toss almonds into oatmeal or yogurt for extra crunch.
Almonds_Magnesium-rich foods
Almonds_Magnesium-rich foods

4. Dark Chocolate

For chocolate lovers, here’s some good news! Dark chocolate, which contains at least 70% cocoa, provides 64 mg of magnesium per ounce. It contains serotonin-boosting properties, promoting relaxation, and it has antioxidants that support brain function and reduce stress.

How to Enjoy Dark Chocolate

  • Have a square of dark chocolate after dinner.
  • Add cacao nibs (Commissions Earned) to smoothies or oatmeal.
  • Mix cacao nibs (Commissions Earned) into homemade trail mix with nuts and seeds.

5. Avocados

Avocados are not just trendy. They’re a magnesium-rich superfood! A medium avocado contains 58 mg of magnesium, along with heart-healthy fats. These nutrients support nervous system function, helping the body to relax. Avocado also provides potassium, which works alongside magnesium to regulate muscle contractions.

How to Enjoy Avocado

  • Mash onto whole-grain toast with a pinch of salt and chili flakes.
  • Serve avocado slices alongside baked, grilled, or fried meats for the ultimate treat.
  • Blend into smoothies for a creamy texture.
  • Slice onto salads or make guacamole.
Magnesium-rich foods
Guacamole

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6. Bananas

One of the most accessible and convenient sources of magnesium, a medium banana provides 37 mg of magnesium. Bananas also contain tryptophan, which converts into serotonin and melatonin for sleep. Besides, they provide potassium, which helps prevent muscle cramps at night.

How to Enjoy Bananas

  • Eat as a bedtime snack (with peanut butter, if you’re on that team).
  • Slice it into your oatmeal, yogurt, chia seed pudding, or yogurt and granola combo.
  • Freeze banana chunks and blend into a creamy banana “ice cream.”
  • Add banana slices to an almond butter toast for a healthy and filling breakfast.
Brioche with almond butter, banana, blueberries
Brioche with almond butter, banana, and blueberries

7. Chia Seeds

Chia seeds are often labeled as a superfood, and that’s for a good reason. They offer 95 mg of magnesium per ounce. They’re also rich in omega-3 fatty acids and fiber, which contribute to overall well-being. Because of their high fiber content, eating chia seeds close to bedtime may help prevent nighttime hunger. Chia seeds also support gut health, which is linked to better sleep.

How to Enjoy Chia Seeds

  • Make this delicious chia seed pudding by soaking chia seeds in Greek yogurt and milk overnight, and topping that with fresh berries and fruit in the morning.
  • Sprinkle chia seeds onto salads or oatmeal.
  • Blend them into smoothies for extra thickness.
Chia seed pudding with fruit and berries upclose
Chia seed pudding with fruit and berries upclose

8. Cashews

Cashews are another nut that is loaded with magnesium. They contain 74 mg of magnesium per ounce. Besides, cashews contain zinc, which enhances sleep duration and quality. They also offer a balanced combination of protein, healthy fats, and magnesium.

How to Enjoy Cashews

  • Snack on a handful of cashews between meals.
  • Blend roasted cashews into cashew butter for a creamy and nutritious bread spread.
  • Add cashews to stir-fries for a crunchy texture and nutty flavor.
Cashews_Magnesium-rich foods
Cashews_Magnesium-rich foods

9. Black Beans

A cup of cooked black beans provides 120 mg of magnesium, making them a top plant-based source. Black beans are high in fiber, which stabilizes blood sugar levels and prevents nighttime disruptions. They also contain iron, which is essential for oxygen transport and relaxation.

How to Enjoy Black Beans

  • Add them to burritos or tacos.
  • Cook them with smoked sausage and serve with white rice.
  • Mix them into soups and stews.
  • Make a black bean salad with fresh veggies.

10. Salmon

A half fillet of salmon contains 53 mg of magnesium, plus a generous amount of omega-3 fatty acids. Omega-3s reduce stress hormones and promote relaxation. These nutrients also support brain function and mental clarity, reducing nighttime anxiety and allowing you to enjoy your sleep.

How to Enjoy Salmon

Pan seared salmon in butter
Pan-seared salmon in butter

Conclusion

Getting enough magnesium is a natural, effective way to improve sleep quality and relaxation. Luckily, there are countless easy, affordable, and convenient ways to achieve your needed magnesium intake. You can snack on nuts, blend up a green smoothie, or add more leafy greens to your meals, and all these magnesium-rich foods will make a significant difference in your overall well-being. Especially if you often struggle with sleep or stress. Sometimes, it just takes small dietary changes to have a big impact on how well you rest at night.

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