Magnesium plays a crucial role in keeping the body functioning at its best, yet many of us don’t realise how essential it is. This mineral helps with energy production, muscle function, bone strength, and even mental health. Despite its importance, magnesium is often overlooked—so how can you make sure your family gets enough?
Let’s explore why magnesium is vital, the best food sources, and how to sneak more of it into your diet—including a magnesium-packed chocolate dessert that will be an instant family favourite!
Why Magnesium Matters
Around two-thirds of the body’s magnesium is stored in bones, helping maintain bone structure and strength. But its role goes beyond just keeping bones healthy—magnesium is also critical for:
- Converting blood sugar into energy
- Muscle relaxation and proper nerve function
- Regulating cholesterol levels
- Supporting a healthy nervous system
- Maintaining tooth enamel and bone growth in children
A lack of magnesium has been linked to muscle cramps, fatigue, headaches, anxiety, and even heart disease. While severe deficiencies are uncommon, many people—especially children and teenagers—may not be getting enough.
How Much Magnesium Do We Need?
The recommended daily intake of magnesium depends on age and gender, but for most adults, it falls between 300–400mg per day. Growing children and teenagers also need plenty to support their development.
Signs of Low Magnesium Intake:
- Frequent muscle cramps or twitches
- Low energy or unexplained fatigue
- Irritability or trouble sleeping
- Headaches or migraines
- Sugar cravings (the body sometimes craves chocolate because it’s rich in magnesium!)
Top Magnesium-Rich Foods
While magnesium is found in many foods, it’s usually in small amounts, so variety is key. Refined foods tend to have less magnesium due to processing, so whole, natural foods are the best sources.
Best Dietary Sources of Magnesium:
- Dark chocolate (70%+ cocoa) and cocoa powder
- Bananas, dried apricots, and figs
- Almonds, cashews, walnuts, and Brazil nuts
- Leafy greens (spinach, kale, Swiss chard)
- Sunflower, pumpkin, and sesame seeds
- Legumes (black beans, lentils, chickpeas, edamame)
- Whole grains (quinoa, brown rice, whole wheat bread)
- Dairy products (yoghurt, milk, cheese)
- Avocados and fatty fish like salmon
Food Prep Tips to Retain Magnesium
Magnesium dissolves in water, meaning cooking methods can impact how much remains in your food. To preserve as much magnesium as possible:
- Opt for steaming or roasting over boiling (boiling spinach can reduce magnesium levels by one-third!).
- Choose whole grains over refined grains, as processing removes much of their magnesium content.
- Go for dark chocolate instead of highly processed milk chocolate, as it contains significantly more magnesium.
Dark Chocolate: A Tasty Magnesium Boost!
Did you know that dark chocolate is one of the best sources of magnesium? It’s an easy and delicious way to increase your intake. A small square of high-quality dark chocolate (at least 70% cocoa) provides a magnesium-rich treat without excessive sugar.
For a decadent yet nutrient-packed dessert, try this baked chocolate cream recipe, which combines cocoa powder, dark chocolate, and nuts for a powerful magnesium boost.
Baked Chocolate Creams
Serves 4
Ingredients:
- 250g mascarpone cheese
- 200g sour cream
- 100g dark chocolate (70%+ cocoa)
- 2 tbsp cocoa powder
- 2 tbsp brown sugar
- 1 tsp vanilla paste or vanilla essence
- 2 egg yolks
- 2 whole eggs
- A handful of almonds and hazelnuts (for topping)
Directions:
- Preheat the oven to 180ºC (350ºF).
- Break the dark chocolate into small pieces and melt it gently over a double boiler (a heatproof bowl set over a saucepan of simmering water).
- In a separate bowl, whisk together the mascarpone cheese and sour cream until smooth.
- Stir in the melted chocolate, cocoa powder, vanilla, and brown sugar.
- Beat in the egg yolks and whole eggs, mixing until fully combined.
- Divide the mixture into four individual ovenproof ramekins.
- Place the ramekins in a larger baking dish filled with hot water halfway up the sides (bain-marie method).
- Bake for 25 minutes or until just set.
- Let them cool, then refrigerate for at least 4 hours before serving.
- Just before serving, toast the almonds and hazelnuts in a dry pan and sprinkle them over the desserts.
Pro Tip:
To achieve a perfectly creamy texture, avoid over-baking. The bain-marie method helps prevent curdling, but if the oven is too hot or baking time is too long, the creams can lose their smoothness.
Magnesium is essential for good health, but many of us don’t get enough in our daily diet. By incorporating magnesium-rich foods like nuts, seeds, whole grains, and dark chocolate, you can easily boost your intake.
And let’s be honest—if increasing your magnesium levels means enjoying a rich, velvety chocolate dessert, why wouldn’t you?
Christelle Le Ru is a cookbook author & mum of four www.christelle-leru.com
