{"id":200885,"date":"2025-06-20T21:29:09","date_gmt":"2025-06-20T21:29:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/200885\/"},"modified":"2025-06-20T21:29:09","modified_gmt":"2025-06-20T21:29:09","slug":"the-1-underrated-food-to-increase-your-magnesium-intake","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/200885\/","title":{"rendered":"The #1 Underrated Food to Increase Your Magnesium Intake"},"content":{"rendered":"<ul>\n<li>Adequate magnesium intake supports a healthy heart, better sleep and good digestion.<\/li>\n<li>Chia seeds are an excellent source of magnesium. They also offer fiber, protein and omega-3 fatty acids.\u00a0<\/li>\n<li>You can enjoy chia seeds in so many ways, including overnight oats, chia pudding and jam.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Magnesium doesn\u2019t receive as much airtime as other nutrients (like protein), yet it\u2019s so important for maintaining our whole-body health. The mineral helps with heart and nerve function, blood pressure, blood sugar regulation, strong bones and energy production. \u201cMagnesium is a mineral your body needs to help over 300 little \u2018helper\u2019 proteins (called enzymes) do their jobs,\u201d says <a href=\"https:\/\/inutritioncenter.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Vanessa Imus, RDN<\/a>.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> When magnesium levels are low, your first symptoms may include muscle cramps, fatigue or poor sleep, says Imus. If you\u2019re not eating enough <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/magnesium-metabolic-syndrome-11736662\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">magnesium-rich foods<\/a>, such as leafy greens, nuts, seeds and whole grains, you\u2019re probably low in this mineral. Let\u2019s zero in on seeds as a source of magnesium: Dietitians say <a href=\"https:\/\/www.eatingwell.com\/dangers-of-chia-seeds-11717491\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">chia seeds<\/a>, specifically, are a simple, underrated way to add more magnesium to your day. Here\u2019s what you need to know about including more chia seeds in your diet.\u00a0\n<\/p>\n<p>  The Benefits of Chia Seeds<br \/>\n  They\u2019re a Source of Important Nutrients\u00a0  <\/p>\n<p id=\"mntl-sc-block_8-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> One ounce (about 2 tablespoons) of chia seeds offers 95 milligrams of magnesium, which provides 23% of your Daily Value. That same 1-ounce serving has <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7959854\/ways-to-add-5-grams-of-fiber-to-your-meals\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">10 grams of fiber<\/a> (!), 5 grams of the omega-3 alpha-linolenic acid and 5 grams of protein. Chia seeds also offer B vitamins and are a source of a number of antioxidants, including chlorogenic acid, caffeic acid, kaempferol and quercetin.\n<\/p>\n<p>  They May Help with Digestion  <\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Chia seeds provide magnesium and fiber, both of which are essential for maintaining a healthy digestive system. For starters, <a href=\"https:\/\/www.eatingwell.com\/magnesium-benefits-8656021\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">magnesium may help promote<\/a> the growth of beneficial bacteria in the gut.\u00a0 These bacteria work to improve the gut barrier\u2019s function and balance the microbiome, Imus says. Not only that, but magnesium may also help regulate bowel movements. Two tablespoons of chia seeds pack an impressive 35% of your fiber needs. Eating more fiber helps with <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/things-to-do-before-in-the-morning-to-help-you-poop-11718405\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">digestion regularity<\/a> so that you\u2019re going to the bathroom consistently (and easily)\u2014just make sure to drink plenty of water.\n<\/p>\n<p>  They Support a Healthy Heart  <\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> The ample amount of <a href=\"https:\/\/www.eatingwell.com\/signs-youre-not-getting-enough-magnesium-11740104\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">magnesium<\/a>, fiber and omega-3 fats found in chia seeds also supports a healthy heart. Chia seeds may reduce the risk of cardiovascular disease by <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/lower-triglycerides-mistakes-11742759\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">lowering triglyceride and LDL cholesterol levels<\/a>, while also raising HDL cholesterol. They may also help lower blood pressure.\n<\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Chia seeds, especially ground chia seeds, can increase levels of omega-3 fatty acids in the blood, which can help fight heart disease. In turn, low magnesium levels have been linked to issues like <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7906963\/sneaky-reasons-blood-pressure-is-high-according-to-a-dietitian\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">high blood pressure<\/a> and irregular heartbeat.\u00a0\n<\/p>\n<p>  They Might Help You Sleep Better  <\/p>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you\u2019re not sleeping well, it could be a sign your body needs more magnesium, says <a href=\"https:\/\/sproutoutloud.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Ali McGowan, M.S., RD, LDN<\/a>: \u201cChia seeds are a small, easy step to help fill that gap.\u201d Observational studies have found that low magnesium intake may be linked to <a href=\"https:\/\/www.eatingwell.com\/article\/8076313\/magnesium-for-sleep\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">sleep problems<\/a> like snoring, short sleep duration and daytime sleepiness.\n<\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Plus, emerging research has found that omega-3 fatty acids may also improve how well you sleep. A clinical trial found that EPA and DHA <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/exercise-sleep-insomnia-risk-new-study-8628457\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">improved sleep quantity and quality<\/a> compared to a placebo.\n<\/p>\n<p>  How to Enjoy Chia Seeds  <\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Chia seeds have a slight earthy taste, but otherwise, they don\u2019t have much flavor. This means chia seeds can easily be added to many dishes and recipes to add thickness while also boosting the nutritional offerings. \u201cI love adding chia seeds to overnight oats, blending them into smoothies for extra thickness, or making a <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/cinnamon-roll-oatmeal-8690614\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">quick pudding with milk, cinnamon and vanilla<\/a>,\u201d says McGowan.\n<\/p>\n<ul id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Add to oats: <\/strong>Add fun texture and thickness to your overnight oats recipe. You can add chia seeds ground or whole, just make sure to add more liquid for the seeds to soak up, or else your breakfast may be dry. The <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/7-day-high-protein-high-fiber-meal-plan-for-weight-loss-11736989\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">fiber and protein combo<\/a> from chia seeds will give you more staying power (i.e., you\u2019ll feel fuller longer) throughout the morning. Try our <a href=\"https:\/\/www.eatingwell.com\/recipe\/8051021\/overnight-oats-with-chia-seeds\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Overnight Oats with Chia Seeds<\/a>.<\/li>\n<li><strong>Make chia pudding: <\/strong>Chia pudding couldn\u2019t be easier to pull together. Just combine chia seeds with your choice of liquid (milk and plant-based milks work well) and voil\u00e0, chia pudding. Adding flavors like vanilla, ground cinnamon, honey or maple syrup will take your pudding up a notch. Or try our go-to <a href=\"https:\/\/www.eatingwell.com\/chia-seed-pudding-8430793\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">Chia Seed Pudding<\/a> recipe.<\/li>\n<li><strong>Create your own jam: <\/strong>Store-bought jam can be high in added sugar and low in nutrients, so consider making your own with chia seeds. It\u2019s as simple as combining a fruit of your choice\u2014frozen berries work well\u2014with chia seeds. Try our <a href=\"https:\/\/www.eatingwell.com\/recipe\/255160\/peanut-butter-chia-berry-jam-english-muffin\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"4\" target=\"_blank\" rel=\"noopener\">Peanut Butter &amp; Chia Berry Jam English Muffin<\/a> recipe to start.\u00a0<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Imus also reminds us not to overdo it. \u200b\u200b\u201cChia seeds absorb a lot of water, and too much may lead to constipation or bloating.\u201d Starting with 1 to 2 tablespoons is a reasonable amount.\n<\/p>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Chia seeds make for a great way to up your intake of magnesium. Two tablespoons of chia seeds provide about a quarter of our daily needs, which helps support a healthy heart, better sleep and good digestion. Try adding the seeds to overnight oats, smoothies, yogurt or toast for a boost in not only magnesium, but also omega-3 fatty acids, fiber and protein.<\/p>\n","protected":false},"excerpt":{"rendered":"Adequate magnesium intake supports a healthy heart, better sleep and good digestion. Chia seeds are an excellent source&hellip;\n","protected":false},"author":2,"featured_media":200886,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-200885","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114717824190161232","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/200885","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=200885"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/200885\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/200886"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=200885"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=200885"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=200885"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}