6 Magnesium-Rich Herbs You Should Include in Your Diet

Magnesium is an essential mineral for the human’s body, yet, many people lack it. You need it for proper heart, muscle, and kidney function, and for bone and teeth formation.

Also, it helps maintain the balance of many nutrients like potassium, zinc, calcium, copper, and vitamin D. Magnesium helps activate your body’s enzymes and produce energy.

That’s why you have to make sure you get enough magnesium. The recommended daily amount for adult women is 310-320mg, and for adult men is 400-420mg.

Symptoms of Magnesium Deficiency

If you are deficient in magnesium, you will likely experience the following symptoms:

  • Nausea
  • Poor appetite
  • Weakness
  • Low energy
  • Sleep problems
  • Muscle spasms and cramps
  • High blood pressure

In cases when magnesium deficiency is not treated on time, it can lead to heart disease, migraines, type 2 diabetes, and osteoporosis over time.

Herbs High in Magnesium

Foods such as cashews, spinach, and almonds are great sources of magnesium. But, you can boost your magnesium levels by adding the following herbs to your diet:

1. Thyme

One teaspoon of thyme provides 1.3mg of magnesium. Besides this mineral, thyme is also rich in iron, potassium, and calcium. You can use this herb for savory baked goods, or add it to roasted vegetables, and soups. But, make sure you use fresh instead of dried thyme.

2. Basil

Basil is another herb high in magnesium. There is 3.4 mg of this mineral in only 2 tablespoons of chopped basil. You can use it in many Italian dishes, or toss it into soups, pasta, and sauces.

3. Cilantro

Nine sprigs of fresh coriander, or cilantro, offer 5.2mg of magnesium. You can add it to soups, or toss it on rice, nachos, or tacos.

4. Dill

Dill is a tangy herb widely used in the Scandinavian and German cuisine. 100g of fresh dill weed contains 55mg of magnesium. You can combine it with eggs, cucumber, trout, yogurt, and salmon.

5. Sage

Sage will give a great earthy flavor to your dishes. One teaspoon of ground sage offers 3mg of magnesium. So, feel free to add it to butternut squash soups and stuffing, or combine it with pumpkin bread.

You can also make a sage tea by steeping dried sage in hot water and add honey or lemon juice.

6. Spearmint

Two tablespoons of spearmint contain 7.2mg of magnesium. This herb goes well with yogurt, fruit salads, or different baking recipes. What’s more, you can chew fresh spearmint leaves to freshen up your breath.

Besides adding more of these herbs to your diet, make sure you eat plenty of other foods high in magnesium to prevent magnesium deficiency.