<\/p>\n
2. Chia seeds<\/p>\n
Another seed that is high in magnesium is chia seeds. “Two tablespoons of chia seeds provides a significant amount of magnesium,” says Dryden. In addition to magnesium, she says, these tiny seeds are also rich in omega-3 fatty acids, which are important for brain function and reducing inflammation, both of which are important for avoiding depression and anxiety.<\/p>\n
3. Leafy vegetables<\/p>\n
One of the magnesium-rich foods recommended by Kriegler is leafy green vegetables. That’s because leafy greens are extremely versatile and rich in many other important nutrients, including fiber. You probably already know how important dietary fiber is for gut health. There’s a strong link between gut health and brain health, so a thriving microbiome is essential for mood regulation. 2023 scientific papers published in nutritional neuroscience<\/em> highlight the relationship between a high-fiber diet and reduced risk of depression.<\/p>\n Another article published in brain and behavior<\/em> (2024) states that a diet high in fiber is associated with improved sleep quality. Considering that leafy greens are rich in both magnesium and fiber, they may be the one-two punch you need to get the best results in your diet.<\/p>\n 4. Whole grains<\/p>\n Oats, whole wheat flour, and quinoa all contain magnesium. Like leafy greens, Kriegler recommends whole grains because they are so versatile. In addition to magnesium, whole grains contain tryptophan and GABA, which experts explain can help promote relaxation and sleep.<\/p>\n 5. Lentils and beans<\/p>\n Beans, beans, are good for your heart…and good for keeping depression, anxiety, and insomnia away. “Black beans, chickpeas, and lentils are rich in magnesium, folate, fiber, and iron,” Pratt says. As a low-glycemic food, it helps keep blood sugar levels steady and prevents anxiety, she explains. Like magnesium, folic acid also helps produce serotonin, explains Pratt. This is another reason why eating lentils and beans supports mental health.<\/p>\n 6.Tart cherry<\/p>\n “Tart cherries are also high in magnesium and contain melatonin,” says Dryden. It’s worth noting that the melatonin found in tart cherries is much lower than the amount found in melatonin supplements (according to a 2018 study). American Journal of Therapeutics<\/em> program), this combination still makes an excellent bedtime snack. Dryden says it has to be specifically tart cherries, but adds that drinking tart cherry juice can be just as effective as eating the fruit.<\/p>\n 7. Dark chocolate<\/p>\n All three nutritionists say that dark chocolate contains magnesium. For maximum benefits, Pratt recommends choosing chocolate that contains at least 65% cocoa. For many people, a bite of chocolate instantly lifts their mood. There is a reason for this besides the magnesium content, which was revealed in a 2022 scientific paper. Current research in food<\/em> Eating dark chocolate causes your brain to release endorphins, which increases your sense of well-being. Dark chocolate also contains serotonin, a neurotransmitter that helps regulate mood.<\/p>\n Although whole foods are more nutritious than single-nutrient supplements, Kriegler points to research that shows the benefits of taking magnesium supplements regardless of how nutritious your diet is. For example, a 2022 study found that nutrients<\/em> The study considered that 889 people found that supplementing with magnesium reduced inflammation. Another scientific paper published in frontier<\/em> An analysis of seven different scientific studies found that magnesium supplementation was associated with a significant reduction in depression.<\/p>\n Increasing your magnesium intake is especially valuable during this time of year when your mood and energy may be low. Considering how versatile the nutrients in key foods are, there’s no reason not to.<\/p>\n<\/div>\n #foods #rich #magnesium #improve #sleep #mood<\/p>\n","protected":false},"excerpt":{"rendered":" 2. Chia seeds Another seed that is high in magnesium is chia seeds. “Two tablespoons of chia seeds provides a significant amount of magnesium,” says Dryden. In addition to magnesium, she says, these tiny seeds are also rich in omega-3 fatty acids, which are important for brain function and reducing inflammation, both of which are … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":895,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,484],"tags":[2134,2135,145,752,2138,1312,2139,2137,1460,2133,2136,726],"class_list":["post-894","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-nutrition","tag-_seo","tag-bottom-center-text-grid-width","tag-food","tag-foods","tag-improve","tag-magnesium","tag-mood","tag-rich","tag-sleep","tag-sleep-and-recovery","tag-web","tag-wellness"],"_links":{"self":[{"href":"https:\/\/picsura.com\/index.php?rest_route=\/wp\/v2\/posts\/894","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/picsura.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/picsura.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/picsura.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/picsura.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=894"}],"version-history":[{"count":0,"href":"https:\/\/picsura.com\/index.php?rest_route=\/wp\/v2\/posts\/894\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/picsura.com\/index.php?rest_route=\/wp\/v2\/media\/895"}],"wp:attachment":[{"href":"https:\/\/picsura.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=894"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/picsura.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=894"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/picsura.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=894"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}