Magnesium rich food are often foods that the general public tends to shy away from.  Unfortunately, having high magnesium levels in the body at all times is vital for longevity and well being.

In fact, magnesium is responsible for over 300 enzymatic processes within the body.  Research has shown that magnesium deficiency is associated with cardiovascular disease, hypertension, pre-eclampsia, arrhythmia’s, diabetes and heart failure (1).

Sadly, it was estimated that almost half the US population consumed less than the required amount of magnesium from food in 2005 (2).  Knowing this, it’s safe to say that this number has most likely risen anywhere from 60 to 80 percent of the population not consuming enough magnesium rich foods.

Interestingly, as magnesium levels in the diet continue to drop, the use of pharmaceuticals such as antidepressants has risen at an exponential rate.  A government survey found that antidepressant use rose by 65 percent between 1999 and 2014.

Yet, numerous studies have demonstrated that magnesium supplementation improves symptoms in individuals with anxiety and depression (3).

Luckily, there are several natural sources of magnesium that can be incorporated into the diet in order to boost magnesium levels in body.

Cacao – Magnesium Rich Food

No other food on the planet contains as much magnesium as cacao.  This superfood is one of the best natural sources of magnesium and is extremely easy to incorporate into the diet.

In 100 grams of cacao nibs, or powder, there is a whopping 500 mg of magnesium!  Many Americans do not even get half this amount of magnesium.

A study revealed that consuming cacao had neuroprotective effects on the brain and enhanced cognitive performance and protected against oxidative stress in the body (4)

Furthermore, it’s estimated that the Kuna Indians of Panama drink on average three 10 ounce cups of cocoa beverage daily.  Scientists found that hypertension is practically nonexistent (2.2%) among the Kuna and blood pressure does not increase with age (5).

Consuming cacao in a hot beverage that requires boiling would be best as this will reduce the anti-nutrient load found in cacao.

We’ve found that this cacao powder is of extreme quality and taste amazing in all your superfood recipes and shakes!

Green Leafy Vegetables

Leafy greens should definitely be introduced into the diet as they are naturally a magnesium rich food.  In fact, all chlorophyll found in green leafy vegetables is bound to magnesium.

A study found that consuming approximately one serving per day of green leafy vegetables showed promising results in slowing down cognitive performance due to aging (6).

Since magnesium exhibits neuroprotective properties on the brain, it makes sense that green leafy vegetables protect against aging.

Wild Caught Fish

Fish is an extremely magnesium rich food and contains many health promoting properties.  As well as being an excellent source of magnesium, wild caught fish is also a good source of omega 3s DHA and EPA.

Research has shown that both DHA and EPA help prevent age related dementia and prevent inflammatory neurodegenerative disease (7)(8).

Salmon, mackerel and halibut are all great natural sources of magnesium.  Half a fillet of either of these fish contains 50 mg of highly bioavailable magnesium.

Check out our post on cod liver oil to learn more about the health benefits of supplementing fish oil.

Beef Liver

Although beef liver is not a relatively high magnesium source when compared to the other foods mentioned, its amazing vitamin and mineral content cannot be ignored.  Also, there are no anti-nutrients present in beef liver so there will be no absorption issues in the gut.

In fact, beef liver is so nutrient rich that researcher has concluded that it’s a viable option for those looking to overcome nutritional deficiencies (11).

Beef liver is a great source of natural magnesium which is highly bioavailable to the body and should seriously be considered by those looking to raise magnesium levels and better their health.