Magnesium is so beneficial that it’s thought to be one of the most important nutrients for human health. Yet, 80 percent of American’s may have a magnesium deficiency. Magnesium deficiency is linked to conditions like fibromyalgia, poor heart health, diabetes, chronic fatigue and more. So, if you think you might be low in magnesium, start consuming foods that are high in magnesium — like these homemade magnesium packed power balls!
Are you getting enough magnesium?
Those muscle spasms and cramps waking you up at night could mean you have a magnesium deficiency. Worse, a deficiency could lead to heart disease, diabetes, high blood pressure, anxiety, depression, migraines, osteoporosis and even PMS. But here’s where things get even more complicated. Magnesium deficiency can go undetected because it doesn’t show up on a blood test. In fact, only one percent of the magnesium in your body is stored in your blood. The majority is stored in your bones.
Since your body needs magnesium for so many different functions, you can quickly become deficient, especially if you are not eating enough foods that are high in magnesium. 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, USA. Yet, despite the role magnesium plays in maintaining health, Americans just don’t seem to get enough of it 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
- And yes… even chocolate—95 mg magnesium per one square
How To Make Magnesium-Boost Balls
These balls are a great way to get more magnesium-rich foods into your diet. One ball provides a whopping 220 mg of magnesium — more than half of your RDA!
Servings: 10 Balls
Prep Time: 15 minutes
Chill Time: 1 hour
- 1 cup pumpkin seeds, raw, unsalted (available here)
- 1 cup almonds, raw, unsalted (available here)
- 1/2 cup (about 8) soft dried black mission figs, chopped and hard stems removed
- 4 tbsp maple syrup
- 4 tbsp coconut oil (available here)
- 1/2 avocado, ripe (peeled and de-seeded)
- 1 tsp vanilla bean paste (available here)
- 1/2 tsp Himalayan sea salt (available here)
- 1 cup dark chocolate chips
- 1/2 cup ground almonds
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- Line a baking sheet with parchment paper and set aside. Note: Choose a baking sheet or tray that actually fits inside the freezer.
- Place all ingredients, except chocolate chips and ground almonds, in a food processor and process until thick and blended. Add chocolate chips and pulse until mixed.
- Divide the processed mixture into 10 portions, and roll each portion into a ball. Place in the freezer for about 1 hour until the mixture firms up.
- Remove balls from the freezer and roll into ground almonds. Store in an airtight container in the fridge or freezer for up to one month.