Feeling random heart palpitations, nighttime leg cramps, or annoying numbness and tingling? This could mean your body needs more magnesium. Magnesium helps muscles contract and relax properly, including your heart. It’s essential for nerve function and energy production. Not having enough magnesium can lead to:

Heart palpitations
Muscle cramps, especially at night
Tingling and numbness in arms and legs

Here’s the good news: you can easily boost your magnesium through diet. Here are ten foods to help you do exactly that.

1. Spinach

Spinach is rich in magnesium. Just one cup of cooked spinach gives you around 158 mg of magnesium. Adding spinach to your salads, smoothies, or omelets regularly helps keep your muscles relaxed and reduces heart palpitations.

2. Almonds

Almonds are magnesium powerhouses. A handful (around 1 ounce) contains about 80 mg of magnesium. Snack on almonds daily to help reduce muscle cramps and numbness in your legs and arms.

3. Pumpkin Seeds

Pumpkin seeds might be small, but they’re packed with nutrients. Just a quarter cup offers nearly 190 mg of magnesium. Sprinkle these seeds on your yogurt or cereal to avoid nighttime leg cramps and maintain heart rhythm.

4. Black Beans

Black beans are loaded with magnesium. One cup of cooked black beans provides about 120 mg. Regularly eating black beans in soups or salads can significantly decrease numbness and tingling sensations.

5. Avocado

Avocados are great for your heart and muscles. One medium-sized avocado has about 58 mg of magnesium. Slice some avocado onto your toast or salad to help ease heart palpitations and muscle cramps.

6. Bananas

Bananas are famous for potassium, but they have magnesium too. A medium banana gives you roughly 32 mg of magnesium. Eating bananas helps prevent muscle cramps, especially after exercise or during sleep.

7. Dark Chocolate

Here’s an enjoyable way to boost magnesium: dark chocolate. A 1-ounce serving has around 64 mg of magnesium. Choosing chocolate with at least 70% cocoa helps prevent tingling and numbness and supports heart health.

8. Quinoa

Quinoa is a nutritious grain that’s rich in magnesium. One cup of cooked quinoa contains approximately 118 mg. Replacing rice or pasta with quinoa in your meals helps reduce leg cramps and numbness.

9. Whole Wheat Bread

Whole grains like whole wheat bread offer magnesium benefits. Two slices contain about 46 mg. Switching white bread for whole wheat helps your body fight off heart palpitations and muscle discomfort.

10. Salmon

Salmon is rich in magnesium and heart-healthy omega-3 fatty acids. A 3-ounce serving has about 26 mg of magnesium. Regularly eating salmon can help keep your heart beating normally and decrease muscle cramps and tingling sensations.

How Much Magnesium Do You Need?

Adults should aim for around 310-420 mg of magnesium daily. Men usually require slightly more than women. Eating these magnesium-rich foods regularly helps you reach this goal.

Signs You’re Not Getting Enough Magnesium

Not sure if you need more magnesium? Common signs include:

Frequent muscle cramps or twitches
Feeling numbness or pins-and-needles sensations
Irregular heartbeats or fluttering
Fatigue or low energy levels

If you experience these symptoms frequently, try incorporating more magnesium-rich foods into your diet. Always consult your doctor if symptoms persist or worsen.

When to See Your Doctor

Dietary changes usually help relieve mild symptoms. But if heart palpitations, leg cramps, or numbness and tingling continue despite dietary improvements, see your healthcare provider. Persistent symptoms might need medical investigation or supplements.