Brief Summary
This video reveals six affordable foods that are more effective at boosting magnesium levels than expensive supplements. It highlights that many magnesium supplements are poorly absorbed, while these foods contain synergistic compounds and are packaged with fiber and enzymes that enhance magnesium absorption. The video details how to properly prepare and consume these foods to maximize their magnesium benefits, offering a natural and cost-effective alternative to supplements.
- Dark chocolate, black beans, cooked spinach, avocados, pumpkin seeds, and raw cacao nibs are highlighted as superior magnesium sources.
- Proper preparation methods, such as soaking, cooking, and combining with specific ingredients, can significantly enhance magnesium absorption from these foods.
- These foods provide additional nutrients and compounds that work synergistically with magnesium, offering benefits that isolated supplements cannot match.
Dark Chocolate (70% Cacao or Higher)
Dark chocolate, specifically 70% cacao or higher, is a bioavailable source of magnesium, containing about 64 mg per ounce. It contains flavonoids and fibbram broine, which relaxes cellular channels for magnesium entry, creating a "magnesium superhighway effect." The natural fats in dark chocolate slow down digestion, allowing more time for intestinal absorption. For optimal benefits, choose natural or non-alkalized dark chocolate and eat about 1 oz 30 minutes after a meal, letting it melt slowly in your mouth. Eating it in the evening can double its benefits due to magnesium's sleep-promoting properties and the melatonin precursors in cacao.
Black Beans
Black beans provide 120 mg of magnesium per cooked cup and deliver eight times more usable magnesium than magnesium oxide supplements due to fitic acid modification during cooking. Soaking black beans overnight and then cooking them breaks down fitic acid, transforming it into an absorption enhancer. The fiber in black beans slows down digestion, allowing more time to extract magnesium. To maximize magnesium, soak them for at least eight hours in water with apple cider vinegar or lemon juice, and cook them with comoo seaweed. The cooking water contains absorbable magnesium and can be used as a broth. Eating black beans with vitamin C increases magnesium absorption by 30%.
Spinach (Cooked, Not Raw)
Cooked spinach delivers 157 mg of magnesium per cup, significantly more absorbable than raw spinach. Cooking spinach breaks down oxalate compounds and releases magnesium from protein complexes. Sautéing fresh spinach for 2-3 minutes with olive oil and a pinch of sea salt triples magnesium absorption. The sodium in sea salt opens up cellular channels for magnesium entry. Consuming cooked spinach as part of a meal with healthy fats and proteins creates a mineral absorption window. Adding black pepper increases magnesium absorption by 45%. Frozen spinach can be as effective as fresh due to further breakdown of cell walls during freezing.
Avocados
Avocados contain 58 mg of magnesium per fruit along with monounsaturated fats that enhance magnesium absorption. The oleic acid in avocados forms compounds with magnesium that pass directly through cell membranes, bypassing normal absorption bottlenecks. Eating an avocado provides magnesium already dissolved in fat, guaranteeing nearly complete absorption. The creamy texture slows down digestion, allowing more time for nutrient extraction. Eat avocados when perfectly ripe and add lime juice to increase magnesium bioavailability by 25%. Eating avocados regularly results in higher serum magnesium levels.
Pumpkin Seeds
Pumpkin seeds contain 168 mg of magnesium per quarter cup. They contain magnesium chilates, which have a higher absorption rate compared to magnesium oxide. The amino acid tryptophen acts as a carrier molecule for magnesium. The zinc content works synergistically with magnesium to activate enzymes. To maximize magnesium, soak pumpkin seeds in salt water for 8-10 hours and then dehydrate or lightly roast them at no more than 150° F. Eating them as an afternoon snack or before bed improves sleep quality. Pumpkin seed butter is also easily digestible and absorbable.
Raw Cacao Nibs
Raw cacao nibs contain 272 mg of magnesium per quarter cup and contain anandmade, which reprograms cells to absorb and retain magnesium. They contain over 700 unique compounds, including polyphenols that create temporary channels in cell membranes for magnesium transport. Raw cacao nibs provide magnesium in its original matrix with co-actors, enzymes, and carrier compounds. Chewing them thoroughly starts the absorption process in the mouth. The ideal daily dose is two tablespoons divided into two servings. Regular consumption leads to higher magnesium levels in bones and muscles. Making a raw cacao nib tea extracts magnesium and protects it from degradation.
