on the elderly suggests that magnesium supplements may increase sleep quality. Once again, more research is needed, but it’s worth adding any of these ten foods to your diet to catch more zzz’s.To boost your magnesium intake without the use of supplements, add these foods into your go-to meals. All of the numbers below are pulled fromGetty Images
This versatile seed makes a tasty snack, and it also adds crunch to a grain bowl or salad. “Pumpkin seeds have a great balance of carbs, protein, and healthy fats, making them a satisfying snack for taming the training hunger,” Carroll says. To elevate the flavor, toss pumpkin seeds in a tablespoon of oil and your favorite seasoning—such as chili powder and lime juice or cinnamon and sugar—and roast in a 350-degree oven for 10 minutes.
needs—more than a banana,” she adds. If you’ve never used beet greens before, try subbing them in for sautéed spinach or kale in any recipe.Switch up your nut butter game with magnesium-rich cashew butter. Just be sure to look for varieties that have just one or two ingredients—cashews and a touch of salt. Avoid any with added oils or sugars. “Dip an apple in it for a filling snack, or try it drizzled over pancakes for your post-long run recovery meal,” Carroll suggests.
advocates eating just five to six prunes per day to potentially prevent bone loss. Snack on dried prunes to promote regularity or add them to a salad for a hint of sweetness.Add a “meatless Monday” to your repertoire with these white beans for a significant serving of magnesium, , and plant-based protein. They have a neutral flavor that can be puréed into a creamy dip or sauce, or they can be added to quesadillas, pasta, or salads.We probably don’t have to twist your arm to top your postrun brunch with guac. By doing so, you’ll reap the magnesium benefits, plus get other nutrients such as healthy fats, Vitamin E, potassium, and antioxidants. “I love adding avocado to my salads, toast, or burrito bowls after a workout,” Asche says.