Magnesium-Rich Foods For A Keto Diet

Magnesium is an essential mineral with a wide range of health benefits, from maintaining bone health to improving sleep quality. It's involved in hundreds of chemical reactions in the body, yet many people don't get enough magnesium in their diets. Those following a ketogenic diet may be at particular risk of magnesium deficiency, which can lead to muscle cramps, fatigue, and even keto flu symptoms. The good news is that there are plenty of keto-friendly foods that are rich in magnesium, including dark chocolate, avocado, nuts, seeds, and leafy greens.

Foods with Magnesium for Keto Diet

Dark chocolate

When choosing a dark chocolate, opt for one with a cacao content of 70% or more, and make sure it's keto-friendly and sugar-free. Some good options include:

• Lindt 90%
• Ghirardelli 87%
• Mast 80%
• Green & Black's 85%
• Alter Eco 85%
• Theo 85%
• Thrive 85%

Avocados

In addition to magnesium, avocados are also high in potassium, B vitamins, and vitamin K. They are an excellent source of fibre, with most of the carbohydrates in an avocado coming from fibre, making it very low in digestible carbs.

Research has shown that eating avocados can improve cholesterol levels, increase feelings of fullness after meals, and reduce inflammation. Avocados are also said to be weight-loss-promoting due to their high-fat nature, keeping you full for longer and reducing hunger.

Nuts and seeds

Almonds and Brazil nuts are particularly high in magnesium. A 1-ounce (28-gram) serving of almonds contains 75mg of magnesium, or 19% of the RDI. Cashews are also magnesium-rich, with 83mg of magnesium in a 1-ounce (28-gram) serving.

Most nuts are a great source of monounsaturated fat and fibre. They have been shown to improve cholesterol and blood sugar levels in diabetics. Nuts are also anti-inflammatory and advantageous for heart health. Nuts can help reduce your appetite when eaten as snacks.

Seeds are also a healthy, convenient, and crunchy keto snack. Try them raw, roasted, salted, or any way you like. Flax, pumpkin, and chia seeds are just some of the seeds that are high in magnesium. Pumpkin seeds have 150mg of magnesium in a 1-ounce (28-gram) serving, which is 37% of the RDI.

Seeds are also rich in monounsaturated fat and omega-3 fatty acids, iron, antioxidants, and fibre. Almost all the carbs in seeds come from fibre. Flaxseeds have been shown to reduce cholesterol, and they might also be helpful against breast cancer.

Try these keto recipes starring seeds:

• Noatmeal Cauliflower Overnight Oats
• Keto Chia Seed Pudding

Leafy greens

To meet your magnesium needs, it is recommended to aim for 7 to 10 cups of leafy greens per day. You can easily add them to your diet by incorporating more salads or trying some keto recipes featuring leafy greens, such as Fennel Arugula Salad with Lemon Vinaigrette.

In addition to their high magnesium content, leafy greens are a healthy choice as they are low in calories and carbohydrates, making them an excellent option for those following a ketogenic diet.

Fatty fish

When choosing fatty fish for a keto diet, it is important to consider the level of toxicity. Some fish contain higher levels of toxic compounds from pollution. However, the good news is that the fatty fish mentioned above are among the lowest toxicity types.

To increase the fat content of a keto fish meal, you can add a couple of tablespoons of butter, ghee, tallow, or coconut oil. This will help you meet the desired macronutrient ranges for a keto diet, which are typically around 70-80% of calories from fat, 15-30% from protein, and 0-10% from carbohydrates.

In conclusion, fatty fish such as salmon, mackerel, and halibut are not only delicious but also provide a good source of magnesium and other essential nutrients for those following a keto diet. They are versatile and can be prepared in various ways, making them a great addition to your keto meal plan.

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