Magnesium is incredibly beneficial and is considered one of the most crucial nutrients for our health. Surprisingly, about 80 percent of Americans might be lacking in magnesium. This deficiency is linked to conditions like fibromyalgia, heart issues, diabetes, chronic fatigue, and more. If you think you might be low in magnesium, it’s a good idea to start eating foods rich in this nutrient, like these homemade magnesium-packed power balls!
Are you getting enough magnesium?
Those nighttime muscle spasms and cramps could be a sign of magnesium deficiency. A lack of magnesium can also lead to heart disease, diabetes, high blood pressure, anxiety, depression, migraines, osteoporosis, and even PMS. The tricky part is that magnesium deficiency often goes undetected because it doesn’t show up on blood tests. Most of the magnesium in your body is stored in your bones, not your blood.
Your body needs magnesium for many functions, and you can quickly become deficient if you’re not eating enough magnesium-rich foods. According to the Food and Nutrition Board (FNB), the recommended dietary allowance (RDA) for magnesium is:
– 14 to 18 years — Males: 410 mg / Females: 360 mg
– 19 to 30 years — Males: 400 mg / Females: 310 mg
– 31 to 50 years — Males: 420 mg / Females: 320 mg
– 51+ years — Males: 420 mg / Females: 320 mg
Magnesium helps build strong teeth and bones, acts as a natural blood thinner, and may even help prevent diabetes. It’s essential for maintaining normal muscle and nerve function and keeping the respiratory system healthy. Despite its importance, many Americans don’t get enough magnesium, according to the Centers for Disease Control and Prevention. To boost your intake, consider adding more magnesium-rich foods to your diet, such as:
– Spinach — 157 mg per cup
– Chard — 154 mg per cup
– Pumpkin seeds — 92 mg per 1/8 cup
– Almonds — 80 mg per cup
– Black beans — 60 mg per 1/2 cup
– Avocados — 58 mg per medium
– Figs — 50 mg per 1/2 cup
– Bananas — 32 mg per medium
– Yogurt or kefir — 50 mg per 1/2 cup
– Dark chocolate — 95 mg per one square
How To Make Magnesium-Boost Balls
These power balls are a tasty way to get more magnesium-rich foods into your diet. Each ball provides 220 mg of magnesium, which is more than half of your daily requirement!
Servings: 10 Balls
Prep Time: 15 minutes
Chill Time: 1 hour
Ingredients:
– 1 cup raw, unsalted pumpkin seeds
– 1 cup raw, unsalted almonds
– 1/2 cup (about 8) soft dried black mission figs, chopped and stems removed
– 4 tbsp maple syrup
– 4 tbsp coconut oil
– 1/2 ripe avocado (peeled and de-seeded)
– 1 tsp vanilla bean paste
– 1/2 tsp Himalayan sea salt
– 1 cup dark chocolate chips
– 1/2 cup ground almonds
Instructions:
1. Line a baking sheet with parchment paper and set aside. Make sure the baking sheet fits in your freezer.
2. Place all ingredients, except for the chocolate chips and ground almonds, in a food processor and blend until thick and well mixed. Add the chocolate chips and pulse until combined.
3. Divide the mixture into 10 portions and roll each portion into a ball. Place the balls in the freezer for about an hour until they firm up.
4. Remove the balls from the freezer and roll them in the ground almonds. Store them in an airtight container in the fridge or freezer for up to one month.
Enjoy!
