Magnesium is incredibly beneficial and is considered one of the most essential nutrients for human health. However, about 80 percent of Americans might be deficient in magnesium. This deficiency is linked to conditions like fibromyalgia, poor heart health, diabetes, chronic fatigue, and more. If you suspect you’re not getting enough magnesium, start incorporating magnesium-rich foods into your diet, such as these homemade magnesium-packed power balls!

Are you getting enough magnesium?

Muscle spasms and cramps that wake you up at night could be a sign of magnesium deficiency. More severe deficiencies could 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 a blood test; only one percent of the magnesium in your body is stored in your blood, with most of it being in your bones.

Your body requires magnesium for numerous functions, and you can quickly become deficient if you don’t consume 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 promotes 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, according to research from Case Western Reserve University. Despite its importance, many Americans don’t get enough magnesium, says the Centers for Disease Control and Prevention. To combat this, we need to consume more magnesium-rich foods such as:

– Spinach — 157 mg magnesium per cup
– Chard — 154 mg magnesium per cup
– Pumpkin seeds — 92 mg magnesium per 1/8 cup
– Almonds — 80 mg magnesium per cup
– Black beans — 60 mg magnesium per 1/2 cup
– Avocados — 58 mg magnesium per one medium
– Figs — 50 mg magnesium per 1/2 cup
– Bananas — 32 mg magnesium per one medium
– Yogurt or kefir — 50 mg magnesium per 1/2 cup
– Chocolate — 95 mg magnesium per one square

How To Make Magnesium-Boost Balls

These balls are a delicious way to increase your intake of magnesium-rich foods. Each ball provides a substantial 220 mg of magnesium, which is more than half of your RDA!

Ingredients
– 1 cup raw, unsalted pumpkin seeds
– 1 cup raw, unsalted almonds
– 1/2 cup (about 8) soft dried black mission figs, chopped with 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. Ensure the baking sheet fits in your freezer.
2. Place all ingredients except the chocolate chips and ground almonds in a food processor and blend until thick and combined. Add the chocolate chips and pulse until mixed.
3. Divide the mixture into 10 portions and roll each into a ball. Place in the freezer for about an hour until firm.
4. Remove from the freezer and roll each ball in ground almonds. Store in an airtight container in the fridge or freezer for up to one month.

Enjoy your magnesium-boosting treat!