Magnesium, a powerful mineral, plays an essential role in our overall health. It can lower blood pressure, keep your heart rhythm in a healthy place, and help your gut digest and absorb nutrients. But perhaps the under-appreciated and under-appreciated benefit is how magnesium contributes to healthier sleep. “Magnesium is involved in the regulation of neurotransmitters, such as gamma-aminobutyric acid (GABA), which helps calm the nervous system and promotes relaxation,” Samantha Schleiger, MS, RDN, CD, CLT, IFNCP, integrative and functional medicine dietitian, says W+G. .
“In addition, magnesium can help regulate the production of melatonin, a hormone that regulates the sleep-wake cycle,” Schleiger continues. Magnesium is produced in the pineal gland, like a messenger, that signals the body that it is time to sleep and supports the body’s natural sleep-wake rhythm. You may be wondering how you can increase your magnesium intake. Look no further than the Magnesium Rich Snacks on Amazon.
What is the recommended amount of magnesium that people should take daily?
The recommended daily dose of magnesium depends on several factors, such as age, gender, life stage, and whether or not a woman is pregnant. For females between the ages of 19 and 51, the recommended intake is 310 to 320 milligrams per day. For the same age group as men, the recommended magnesium intake is slightly higher at 400 to 420 milligrams per day. These are general recommendations, so it’s best to consult with a healthcare professional who can provide personalized advice based on your general health, lifestyle, and health conditions, says Schleiger.
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Is it OK to eat these snacks at all times of the day and night?
“Eating magnesium-rich snacks throughout the day is generally considered acceptable. However, eating them close to bedtime or during the night may not be ideal for everyone,” she says. One factor to consider is digestion. “Some people may experience gastrointestinal discomfort if they eat a large snack, including snacks rich in magnesium, too close to bedtime,” explains Schleiger. Therefore, it is recommended to allow a buffer period, usually a few hours, between eating and going to bed to facilitate proper digestion.
It should also be noted that while snacks can be a great way to increase your magnesium intake, snacks should not be used as a meal replacement. “Instead of relying solely on snacks, aim for a well-rounded diet that includes a variety of nutrient-dense foods throughout the day,” says Schleiger. Other magnesium-rich foods to consider are avocados, yogurt, edamame, dark leafy green vegetables, bananas, and some fatty fish.
Below, you’ll find RD-approved magnesium-rich snacks that will help you relax and get some rest. The best part? They’re all available on Amazon (hooray for the two-day shipping).
Terrasoul Superfoods, Raw Whole Almonds (2 lbs.) – $27.00
magnesium: 38 mg/serving
Your body will go crazy when you learn how much magnesium is packed into a bag of almonds from Terrasoul’s Superfoods: 38 milligrams of magnesium per serving. also nice? “They’re full of flavor and crunch, making them a convenient and healthy snack option,” says Schleiger. Enjoy these almonds on their own or pair them with other nuts and seeds like cashews, peanuts, pumpkin seeds, and sunflower seeds, all of which deliver an extra dose of good-for-you magnesium.
Manitoba Harvest Hemp Seeds (18 ounces) – $16.00
magnesium: 197 mg/serving
Food that RDs can have? hemp seeds. “Hemp hearts are not only rich in magnesium, but also provide essential fatty acids and protein,” says Schleiger. One serving provides 197 milligrams of magnesium. On top of that, you’ll get 10 grams of protein, 333 milligrams of potassium, and 19 milligrams of calcium. This seed truly great. Plus, they’re incredibly versatile—you can add them to everything. Yogurt, smoothies, crackers, or salads – hemp seeds will make a nutrient-dense addition to any meal.
Made in Nature, Organic Dried Apricots (48 oz.) – $29.00
magnesium: 42 mg/1 cup
To meet your required dose of magnesium, dried apricots are a delicious, portable snack that provides magnesium, fiber, and other essential nutrients, Schleiger says. One cup of apricots provides about 42 milligrams of magnesium. Plus, enjoy 520 milligrams of potassium per serving. What’s nice about dried fruit is that they have a longer shelf life, so take these portable snacks with you everywhere you go, be it on foot, train, car or planes. Tender, sweet, and free of artificial additives, Nature’s Made Organic Dried Apricots are a snack you won’t want to give up.
Navitas Organics, Raw Cacao Nibs (16 ounces) – $19.00
magnesium: 84 mg/serving
Cacao nibs are an excellent source of magnesium, and these nibs weigh in at 84 milligrams per serving. Unroasted and unsweetened, these grains provide a nice crunchy addition to meals. “Navitas Organics cacao nibs are raw and organic and can be added to smoothies, baked goods, or enjoyed as a chocolate snack,” says Schleiger. Moreover, cocoa is classified as mono-origin and supports producers and farmers in Sierra Leone. Consume a serving of the granules, and you’ll be dozing off in no time.
Anthony’s, Organic Pumpkin Seeds (2 lbs.) – $21.00
magnesium: 168 mg/1 cup
Good news, PSL and fans of all things fall: Pumpkin seeds aren’t meant to be eaten exclusively in the fall. Anthony’s Organic Pumpkin Seeds can be enjoyed all year round. It’s crunchy, gluten-free, and delivers up to 168 milligrams of magnesium per cup. Shleiger recommends enjoying these seeds as a standalone snack, in addition to trail mixes, and sprinkling them on salads. All that’s left to do? name. name. name.
Advanced Dark Chocolate Bars (2.5 ounces) – $5.00
magnesium: 65 mg/oz
Chocolate lovers (myself included) will be flipped when they find out that dark chocolate is an excellent source of magnesium (about 65 milligrams per ounce). “It’s also high in iron, copper, and manganese, and it contains prebiotic fiber that helps feed the beneficial bacteria in the gut,” explains Schleiger. Plus, you get four grams of protein and five grams of fiber per serving. Grab a bite (or two) before you hit your pillow.
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