Magnesium Rich Mediterranean Foods

Magnesium is important for our health. It’s the fourth most abundant mineral in the body and involved with over 300 metabolic processes. This mineral helps to keep teeth and bones strong. It also helps in balancing hormones and supporting a healthy nervous and cardiovascular system.

The average healthy adult requires around 270-400mg of magnesium per day. It’s deficiency is one of the most common nutritional deficiencies in adults today, and this is associated with an increased risk of conditions such as diabetes, poor absorption, chronic diarrhea, coeliac disease, and ‘hungry bone syndrome’.

Here are some of the most common warning signs of Magnesium Deficiency to look out for…

Magnesium Deficiency Signs

Muscle Cramps and Spasms

Muscle cramps take place due to spasms; which are involuntary muscular contractions. Magnesium plays an important role in relaxing the muscles of your body. When your body is not getting enough magnesium, these contractions take place.

Chocolate Cravings

If you’re constantly hankering for a chocolate fix, it might not just be down to your sweet tooth. When our bodies crave foods, it’s often because they’re telling us that we’re lacking in a certain nutrient, and dark chocolate just so happens to be a brilliant source of magnesium; just one square contains about 24% of your daily requirement.

Difficulty in Sleeping

Millions of people across the globe find it difficult to sleep, and sadly, a magnesium deficiency is one of the many causes of this. Magnesium has an important role to play in your central nervous system. The magnesium levels in your body drop when you go to sleep; so when you are deficient in magnesium, you find it difficult to sleep. Over time, you may develop insomnia due to this.

Headaches

Low brain magnesium levels could be related to migraine attacks, as magnesium is needed for proper nerve function. If you regularly suffer from migraine-like headaches, it could be a good idea to invest in a daily magnesium supplement, but speak to your doctor first if you’re already on any medication, and if your headaches are ongoing.

High Blood Pressure

Magnesium has an important role to play when it comes to keeping your blood pressure in check. It relaxes and dilates your arteries, thereby keeping blood pressure in control. Magnesium deficiency constricts your blood vessels, even more, thereby increasing blood pressure.

Anxiety

Magnesium is a mineral which has mental health benefits too. It is a powerful relaxation mineral. So when your body is not getting enough magnesium, you are likely to experience episodes of anxiety.

Constipation

The relaxing effect of magnesium applies for your digestive tract too. When your body is low on magnesium, your intestines tend to contract more. As a result, it’s harder for waste to pass which in turn can lead to constipation. But magnesium isn’t only important for the relaxation of the intestines, it also pulls water into you’re your intestines which allow waste to move along easier.

Magnesium Rich Mediterranean Foods

The following Mediterranean foods are some of the best natural sources of magnesium in Mediterranean Diet. Try incorporating more of these foods into your diet to get a magnesium boost.

Whole Wheat

Most whole grains are a good source of magnesium. But whole wheat flour wins with 160 mg per cup. Use whole wheat instead of white flour for baking. Buy whole wheat bread at the store.

Leafy Greens

Leafy greens are extremely healthy, and many are loaded with magnesium. Greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens and mustard greens. For instance, a 1-cup serving of cooked spinach has 157 mg of magnesium.

Almonds

Not only are almonds a healthy snack, but they’re also packed with magnesium. One ounce of almonds has 80 mg, or about 20 percent of your recommended daily intake. Toasted almonds can be added to a variety of dishes for extra texture and flavor.

Sesame Seeds

Sesame seeds are often used in Asian-style cooking. They’re also a way to add extra nutrients to your meal. One tablespoon of sesame seeds has 32 mg of magnesium.

Tofu (not a Mediterranean origin)

Tofu is an excellent meat substitute. Whether you’re a vegetarian or just looking to switch things up a bit. Half a cup of tofu has 37 mg of magnesium.

Avocado

Avocados have 58 mg of magnesium per fruit which is 16% of your needs for the day. They also contain healthy fats (which are good for heart and brain health). Avocados are high in B vitamins and Vitamin K. They have more potassium than bananas.

Fish

Many types of fish are high in magnesium. Including salmon, mackerel and halibut. Half a fillet (178 grams) of salmon packs 53 mg of magnesium.  It also provides an impressive 39 grams of high-quality protein.

Yogurt

Cultured yogurt contains 30mg of magnesium per cup and is a superb source of protein. Omega-3 fatty acids, vitamins, minerals and probiotics, which are all also found in yogurt, make this one nutrient-rich, gut-healthy snack.

Okra

According to the U.S. Department of Agriculture (USDA) National Nutrient Database, one cup of raw okra, weighing around 100 grams (g) contains 57 mg of magnesium.

Quinoa (Not a Mediterranean origin)

Quinoa is very high in magnesium, potassium, zinc and iron. It contains 197 mg (per 100 g) magnesium.

Mediterranean Recipes Containing Magnesium

Halloumi & Spinach with Mushrooms

This recipe is another great low-carb Mediterranean side dish. It’s a great healthy addition to your lunch or dinner. This recipe contains 2 to 3 cups of Spinach. It’s rich in magnesium. Click here for the complete recipe.

Sautéed Spinach and Mushrooms

Healthy and delicious low carb sauteed spinach and mushrooms is a perfect side dish. Adding onions and garlic and also optional. If you like spicy food you can add red chili. This recipe contains Spinach as an ingredient and it’s rich in magnesium. Click here for the complete recipe.

Low Carb Fried Halloumi Sticks

The fried halloumi sticks is a great dish for a light dinner. It can be served with a healthy salad or as an appetizer. Everyone likes this simple to make low carb halloumi sticks. Almond Flour is used in this recipe, which contains magnesium. Click here for the complete recipe.

Tahini

This tahini recipe , or sesame seed paste, is a staple of Middle Eastern and Mediterranean cooking. It’s perhaps most notable for its essential role in making hummus. It’s uses go far beyond that iconic dip. Sesame seed contains magnesium. Click here for the complete recipe.

Tofu and Mushrooms In Pesto Sauce

You can  make this Tofu and Mushrooms In Pesto Sauce for your vegetarian days. This is one of many Mediterranean low carb and vegetarian dishes. It contains tofu which is full of magnesium. Click here for the complete recipe.

Avocado & Bacon Pasta Gluten Free

This gluten-free Avocado & Bacon Pasta is an amazing dish. It can be used for vegans and for those on a low-carb diet. This recipe contains Avocado which is full of magnesium. Click here for the complete recipe.

Mediterranean Greek Chicken in Yogurt and Lemon Marinade

This Greek chicken in yogurt and Lemon Marinade is another fabulous recipe. The mix of chicken with yogurt is a classic Greek recipe.  Also, yogurt contains magnesium. Click here for the complete recipe.

Okra in Tomatoes Sauce

This recipe is made with small whole okra, fresh or canned tomatoes, and onion. Not many people know this, but Okra is a vegetable native to Africa. Okra is full of magnesium. Click here for the complete recipe.

Mediterranean Vegetables Quinoa

You can really go crazy with the vegetables you can use with this recipe. In this Vegetables Quinoa, I used mushrooms, zucchini, garlic, ginger, green peas, and onions. Quinoa is very high in magnesium. Click here for the complete recipe.

Black Lentils Patties with Zucchini

This black lentils patties with Zucchini is a great vegan dish that you can serve for dinner or lunch. It’s gluten-free. Also, it contains magnesium as well. Click here for the complete recipe.

Mediterranean Fish Balls In Red Pepper Sauce

You’re going to love this Mediterranean fish balls. Fluffy swimming in a delightful red sauce made from pepper and paprika. Also, fish contains magnesium as well. Click for the complete recipe.

Frittata Bacon, Spinach and Mushrooms

I love making a frittata as part of a light dinner. It is also a great breakfast dish however I prefer to focus on dinner. It really makes my dinner eggs routine much more versatile. Also, it contains spinach, a great source of magnesium. Click for the complete recipe.

Tahini Chocolate Chips Cookies

This Tahini Chocolate Chips cookie is a classic Mediterranean dish that can be low-carb too. Sesame seed paste (tahini) contains magnesium. Click here for the complete recipe.

Homemade Chocolate

There is a huge difference between different types of chocolates. We all know that bitter chocolate is much better than milk chocolate. It is also a well-known fact that the darker the chocolate the better it is. Also, chocolate contains magnesium. Click here for the complete recipe.

Mediterranean Sardines and Vegetables

The Mediterranean Sardines and Vegetables is one of my favorite dishes. I just love all the flavors with the taste of the Mediterranean sea in every bite. Also, sardines contains magnesium. Click here for the complete recipe.

Yellow Lentils Patties

The yellow lentils patties are my go-to recipe when I try to strict my meals to vegetarian only. Don’t get me wrong this is a super tasty and very healthy recipe. It’s great as part of a vegetarian dinner. Also lentils contain magnesium. Click here for the complete recipe.

Sea Bass With Greens Mediterranean Style

Oven-baked sea bass with greens can be found in many Mediterranean kitchens. It is a simple dish. You can make at home easily for a family dinner.  Also, fish contains magnesium. Click here for the complete recipe.

Raw Mint Chocolate (Low carb version)

The raw mint chocolate is one of my favorite chocolates. I admit it I love chocolate and I’m an addict. So I do my best to at least eat a pure raw and healthy chocolate. Also, chocolate contains magnesium. Click here for the complete recipe.

Siniya- Mediterranean Ground Meat with Tahini

The Siniya is a famous Mediterranean Arab dish. It is popular in Palestine, Israel and other kitchens in that region. Traditionally made from a mix of mutton and beef. It also contains Tahini as an ingredient, which have magnesium. Click here for the complete recipe.

White Fish in Pesto Sauce

This White Fish in pesto sauce is a classic healthy dish. It is perfect for low carb diet. It’s super easy and quick to prepare. Everyone loves pesto! This is a perfect combination of pesto and white fish. Also, fish contains magnesium. Click here for the complete recipe.

Avocado Mousse Chocolate

I love the avocado mousse chocolate. Most importantly is that the kids love this too. This is a real substitute and a real healthy dessert choice. Click here for the complete recipe.

Low Carb Tuna Patties

If you’re looking for a quick and easy low-carb dish for dinner or breakfast the low carb Tuna Patties are a must try. This is a low-carb version that along with a nice big salad can be the perfect meal. Click here for the complete recipe.

White Fish in Yellow Curry

This Thai fish in yellow curry is not a part of the Mediterranean cuisine. We are using local Mediterranean veggies to give it the Mediterranean twist. Also, fish have proven magnesium. Click here for the complete recipe.

Cauliflower With Anchovies Tahini

This super healthy Mediterranean side dish is loved by everyone (yes even kids). It’s super easy to make and tastes like no other. It’s a perfect side dish for fish and meat. Also, tahini contains magnesium as well. Click here for the complete recipe.

Mediterranean Israeli Salad With Avocado in Olive Oil and Lemon Dressing

The avocado has a long list of health benefits. With its unsaturated fats and nutrients that are known to help naturally lower LDL and raise your good HDL cholesterol. Also, avocado contains magnesium. Click here for the complete recipe.

Mediterranean Israeli Organic Salad with Tahini

The Salad with Tahini is a staple in the middle east kitchens. The Israeli and Arabic kitchen is often using Tahini as the paste on many dishes. Also, tahini contains magnesium. Click here for the complete recipe.

Health News Tips Team Member