7 Magnesium-Rich Foods That Can Improve Sleep and Boost Your Mood

Magnesium is a crucial mineral that supports a variety of functions in the body, including nerve function, muscle recovery, and immune support. But did you know it also plays a vital role in enhancing sleep and mood? If you’re looking to optimise both, magnesium-rich foods are a great addition to your diet. Below are seven magnesium-packed foods that will not only help you sleep better but also elevate your mood.

Magnesium-Rich Foods That Can Improve Sleep

Pumpkin Seeds

Pumpkin seeds are one of the top sources of magnesium, with a single serving providing 37% of your daily recommended intake. In addition to magnesium, they contain tryptophan, an amino acid known for its relaxing properties. Sprinkle them on your salads or blend them into smoothies for an easy way to boost your magnesium levels.

Chia Seeds

Chia seeds may be tiny, but they’re loaded with magnesium. Just two tablespoons offer a healthy dose of magnesium along with omega-3 fatty acids, which support brain function and reduce inflammation, two factors that contribute to better mood regulation. Add chia seeds to your overnight oats or yoghurt for a nutritious snack.

Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are excellent sources of magnesium and are packed with fibre, which promotes gut health. Gut health is strongly linked to mental wellbeing, and a high-fibre diet can lower the risk of depression. Enjoy these greens in salads, soups, or smoothies to benefit from both magnesium and fibre.

Whole Grains

Whole grains such as oats, quinoa, and whole wheat flour provide magnesium while also helping regulate blood sugar. Additionally, whole grains contain tryptophan and GABA, which support sleep and relaxation. Incorporate them into your meals for a filling and healthy way to boost magnesium intake.

Lentils and Beans

Lentils, chickpeas, and black beans are not only high in magnesium but also provide folate, fibre, and iron. They help maintain stable blood sugar levels, which can prevent anxiety. The folate in these legumes also aids in serotonin production, which supports a positive mood. These can be added to soups, stews, and salads.

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Tart Cherries

Tart cherries are a unique food that offers both magnesium and melatonin, the hormone that regulates sleep. While the melatonin content is much lower than in supplements, tart cherries still make an excellent snack before bed. Whether fresh or in juice form, tart cherries are an easy and delicious way to promote better sleep.

Dark Chocolate

Dark chocolate is a beloved treat that also happens to be rich in magnesium. To reap the most benefits, choose chocolate with at least 65% cocoa. In addition to magnesium, dark chocolate stimulates the release of endorphins, which are the brain's “feel-good” chemicals. A small square of dark chocolate can lift your mood and help you relax.

Magnesium’s role in improving sleep and mood is well-documented, and incorporating these seven foods into your diet is an easy and delicious way to boost your intake. From the comforting crunch of pumpkin seeds to the indulgent richness of dark chocolate, there are plenty of options to help you feel your best.

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