By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Date: 27/10/25
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Include almonds, cashews, or Brazil nuts. They’re rich in magnesium and healthy fats. Eat a small handful (25–30g) daily as a snack or topping for oats and smoothies.
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Choose brown rice, quinoa, or whole wheat bread. They provide slow-digesting carbs and 40–50 mg magnesium per serving. Add them to lunch or dinner bowls for steady energy.
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Add 1 tablespoon (10–12g) chia seeds to smoothies, yogurt, or oatmeal. They deliver up to 100 mg magnesium, along with fiber and omega-3s for better digestion and relaxation.
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Just 2 tablespoons (20–25g) of pumpkin seeds give around 150 mg magnesium! Snack on them raw, roasted, or sprinkle over salads to boost your sleep-supporting nutrients.
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Add spinach, kale, or Swiss chard to your meals. One cup of cooked spinach offers 150 mg magnesium. Perfect for smoothies, omelets, or side dishes.
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Include black beans, chickpeas, or lentils in your diet. A ½ cup serving provides 60–80 mg magnesium plus protein and fiber for sustained energy and muscle repair.
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Eat bananas, avocados, or figs daily. They supply 30–40 mg magnesium and potassium, which help regulate sleep hormones like melatonin.
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If diet isn’t enough, take 200–400 mg magnesium citrate or glycinate daily. Best taken 30–60 minutes before bed to relax muscles and promote restful sleep.
By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Freepik
Date: 27/10/25