7 Magnesium-Rich Superfoods To Try This Winter



7 Magnesium-Rich Superfoods To Try This Winter

There’s nothing like a winter morning to make you feel lazy and devoid of energy. However, adding magnesium to your diet can help you beat the winter blues and enjoy your winter to the fullest. This article lists seven winter foods rich in magnesium that you should be adding to your daily diet. But before that let us understand why you should be particular about consuming magnesium in the cold breezy season.

Why is magnesium important in winter?

Due to the cold weather conditions, serotonin, which is also called the happy hormone, is produced in the body in low amounts. Magnesium helps in increasing the production of serotonin in the body. Magnesium plays a vital role in boosting the immune system, regulating blood pressure, bone formation, managing stress levels, protein formation, muscle movements and many more. Not only this, it is also an essential mineral that is involved in over 300 enzymatic reactions in the body.

Also Read: 6 Signs Your Body is Low on Magnesium

Magnesium Rich Foods

Here are seven magnesium-rich foods you can try this winter.

1. Leafy Vegetables

Leafy vegetables like spinach, mustard greens, and kale are a rich source of magnesium and are otherwise highly nutritious as well. For instance, half a cup of spinach contains 78 mg of magnesium.

Nuts and seeds

Cashews, peanuts, and almonds are not just good in taste, but rich in magnesium as well.

  • Roasted almonds contain 8 mg of magnesium.
  • Roasted cashews contain 72 mg of magnesium.
  • Peanuts have 49 percent of magnesium present in them.
  • Pumpkin seeds have 150 mg of magnesium.

3. Dark Chocolate

Taking a bite of dark chocolate is as good for the body as it is for taste. It is very rich in magnesium and contains 64 mg of magnesium.


4. Tofu

Tofu, also known as bean curd, is most suitable for you if you are on a vegetarian (or even vegan) diet. It contains 35 mg of magnesium and is a highly nutritious and low calorie food.

5. Whole Wheat

You can skip white flour and add whole wheat to your diet, which contains 160 mg of magnesium per cup.

6. Bananas

Bananas are not only rich in magnesium but also contain potassium, vitamin C, vitamin B6, fiber, and manganese. One banana has 37 mg of magnesium in it.

7. Avocados

One avocado provides 58 mg of magnesium and also contains healthy fats that are essential for the body.

Also Read: 9 Health Benefits of Avocado That Make This a Must-Have Superfood

Signs of Magnesium Deficiency

The average daily intake of magnesium varies by gender and age. The recommended amount for adult men is 400-420 mg per day, while for women it is 310-320 mg per day. Meanwhile, pregnant and lactating women require 350–360 mg of magnesium per day. Low intake of magnesium can lead to many health problems including high blood pressure, osteoporosis, diabetes, and migraine headaches.

Early signs of magnesium deficiency include:

  • loss of appetite
  • Fatigue and weakness
  • muscle spasms
  • nausea
  • Vomiting

Meanwhile, long term and severe magnesium deficiency can lead to seizures, abnormal heart rhythms, personality changes, osteoporosis, numbness and tingling.

WATCH: Winter Foods For Immunity

Also Read: What Are The Best Sources To Consume Magnesium? Check Out Its Health Benefits And Risks


Adding magnesium-rich foods to your diet will help you in dealing with winter conditions and preparing for winter chills. It is advisable to consult your doctor while making any major changes in your diet if you are suffering from any health problems. You can visit your dietitian in case you want to take magnesium supplements.