Thinking about going on a low carb diet? Some people may have a deficiency in magnesium, but there are still ways to get magnesium on a high fat, low carb diet. After all, magnesium is essential. It plays a significant role in a person's health and is important for a body to function correctly. In general, to eat magnesium-rich foods look for foods that have a lot of fiber. While on the keto diet (we explain the countless benefits of this diet in our the Body Reboot book), getting enough magnesium is essential. Not only will it maintain health while on a diet, but it’ll help you feel better.
Good news: Dark chocolate is allowed on the keto diet! Healthline explains why it is high in magnesium, which is a godsend considering you’ll likely be missing both chocolate and potentially lacking in magnesium when first going on a diet.
Dark chocolate is as healthy as it is delicious.
It's very rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI.
Dark chocolate is also in high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria.
What’s more, it's loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, which are harmful molecules that can damage your cells and lead to disease.
Dark chocolate is especially beneficial for heart health, as it contains flavanols, which are powerful antioxidant compounds that prevent “bad” LDL cholesterol from oxidizing and sticking to the cells lining your arteries.
To make the most of dark chocolate’s benefits, choose a product containing at least 70% cocoa solids. A higher percentage is even better.
Everyday Health adds to Healthline’s findings by stating that a small amount of dark chocolate can provide antioxidants and magnesium. Talk about a win-win!
Think of dark chocolate as your go-to magnesium rich food. One ounce of the sweet stuff provides 11 percent of the daily value of magnesium for only 153 calories, in addition to antioxidants that may help lower blood pressure, improve blood flow, and boost overall heart health. Paired with fresh fruit, this magnesium food makes a decadent and healthy after-dinner dessert.
Medical News Today explains how spinach not only is something you should regularly be eating on a low carb diet, but it’s packed with nutrients. Of course, it has a lot of magnesium, but it has many other nutrients as well. Eat a spinach salad with your favorite fat-rich salad dressing and get your magnesium serving in for the day!
Dark, leafy greens are rich with nutrients, and spinach is no exception.
One cup of boiled spinach has 157 mg of magnesium.
Organic Facts also discusses more of the nutritional benefits of spinach:
The various health benefits of spinach are due to the presence of minerals, vitamins, pigments, and phytonutrients, including potassium, zinc, magnesium, iron, and calcium. According to USDA National Nutrient Database, the green leafy vegetable is a source of vitamins like folate, niacin, vitamin A, vitamin B6, vitamin C, vitamin K, and contains traces of the rest of the essential vitamins. Other important elements, including thiamine and riboflavin, which are used in various reactions in our body, are also found in this green, leafy vegetable. The best part is that spinach is very low in calories and has no fat content.
Helen M Rasmussen, a researcher at the Cambridge University, in her 2013 report published in the Clinical Interventions in Aging revealed that spinach is a rich source of beta-carotene, lutein, and xanthene, all of which are beneficial for eyesight.
Fernando Gómez-Pinilla, a researcher at the Department of Neurosurgery and Physiological Science, University of California, US, suggests that spinach with a high anti-oxidant capacity has been associated with the mitochondrial activity, responsible to influence cognitive function.
Vitamin K-rich spinach helps in blood clotting by producing prothrombin and it thus helps relieve symptoms hemophilia. It is great for controlling excessive bleeding and it also keeps the liver functioning by stimulating the production of glycogen.
Almonds, Cashews, and Peanuts
Nuts are a delicious snack on the keto diet, although, you may want to stick clear of cashews because they’re higher in carbs than their friends' almonds and peanuts. Medical News Today discusses how these nuts have an outstanding amount of magnesium and how they’re beneficial to your health in other ways too.
Not only are almonds, cashews, and peanuts 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. Cashews have 74 mg per ounce, and 2 tablespoons of peanut butter contain 49 mg of magnesium.
These toasted nuts can be added to a variety of dishes for extra texture and flavor.
Poke bowls are all the food rage these days, and if you happen to like them with fatty fish then you’re in luck! Healthline discusses how fatty fish can help you on a low carb diet because it has plenty of magnesium in it.
Fish, especially fatty fish, is incredibly nutritious.
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, which is 13% of the RDI.
It also provides an impressive 39 grams of high-quality protein.
In addition, fish is rich in potassium, selenium, B vitamins and various other nutrients.
A high intake of fatty fish has been linked to a decreased risk of several chronic diseases, particularly heart disease.
These benefits have been attributed to the high amounts of omega-3 fatty acids.
Everyday Health mentions that the AHA recommends eating fatty fish at least twice a week. If you like sushi or making salmon on the grill that may be an excellent way to get enough magnesium.
Add fish like mackerel, wild salmon, halibut, and tuna to your menu to boost your magnesium intake, as well as vitamin D and omega-3 fatty acids. The American Heart Association (AHA) recommends eating fish (particularly fatty fish like salmon and albacore tuna) at least two times (two servings) a week. This tangy magnesium-rich salmon salad is delicious, easy, and perfect anytime.
Dr. Jockers says wild-caught fish are the best source of magnesium and they explain why that’s the case below:
Wild-caught fish like Wild Alaskan salmon, sardines and halibut offer about 80mg of magnesium in a 2.5 ounce serving which makes them one of the best magnesium rich foods. This food source has a deep nutrient profile because it is also a fantastic source of healthy fats, vitamin D and trace minerals.
Consuming wild-caught fish low in toxicity improves neurological and cardiovascular function as well as protects against bone degeneration. With the prevalence of Alzheimer’s disease expected to reach 104 million by the year 2050, it is critical not to overlook the superfood powers of wild-caught, omega 3 rich fish. Weekly consumption can reduce the occurrence of cognitive decline and alleviate symptoms of dementia.
Who doesn’t like avocados? They’re super delicious, and Healthline says they also have magnesium. Make all sorts of things with avocado — guacamole, a meat sandwich, and more!
The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of the RDI.
Avocados are also high in potassium, B vitamins and vitamin K. And unlike most fruits, they're high in fat — especially heart-healthy monounsaturated fat.
In addition, avocados are an excellent source of fiber. In fact, 13 of the 17 grams of carbs in an avocado come from fiber, making it very low in digestible carbs.
Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals.
Everyday Health adds to Healthline’s thoughts below:
Avocados are a good source of magnesium, as well as being loaded with vitamins, heart-healthy nutrients, and disease-thwarting chemical compounds. Magnesium-rich avocados are one of the most nutritious and versatile produce picks around. Add one half of a sliced avocado to your salad or sandwich at lunch, and you’ll easily consume 15 percent of the recommended daily amount of magnesium. Like nuts, avocados are also rich in healthy fats, which makes them a concentrated source of calories. So keep portion size in mind when you're enjoying this healthy delight.
When going on the keto diet, you may hear a lot of people discuss having a magnesium deficiency. Hopefully, you won’t have to worry if you each enough of the foods above. Learn more about the keto diet and its benefits in the Body Reboot book. It’s an incredible diet that can help you shed the weight and feel healthier too! Help us cover the cost of shipping and visit this page to get a free copy before they’re gone.
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