13 Easy Meals That Are Rich In Magnesium And Vitamin D

There’s a reason we’re all currently obsessed with magnesium and vitamin D. They are essential in many processes within our bodies, but many of us are deficient in them. Dr Álvaro Campillo, a digestive specialist and partner at the nutrients company Kobho Labs, explains that magnesium is an ion “that performs more than 200 functions within cells, some of the most important of which are related to nighttime rest, central nervous system recovery, and muscle repair.”

The pharmacist and nutritionist Paula Martín Clares adds that it also helps our bodies build protein and bone mass while improving digestive and cardiovascular health. Campillo notes that nine out of 10 adults are deficient in magnesium, and since it is not produced naturally by the human body. This deficiency is in large part due to the foods we eat. Physical exercise can also cause our levels to drop, so it’s key we consume enough magnesium-rich foods to balance this.

It’s a similar story for vitamin D. According to Óscar Lorenzo, a researcher at the Institute for Health Research of the Jiménez Diaz Foundation in Madrid, it plays a key part in around 200 different functions and affects many different areas of the body: our bones and teeth, cardiovascular health, immune system, hormonal regulation, skin health, and microbiota. Rheumatologist Lourdes Villalobos, from the Ramón y Cajal Hospital, says that many of us are also deficient in this crucial vitamin, which becomes more difficult to absorb as we age. Those with darker skin also face greater challenges maintaining an adequate level.

Unlike magnesium, vitamin D can be synthesized by our cells, but decreased exposure to sunlight and a lack of vitamin D-rich healthy fats in our diets, makes it something we should be aware of. Adding supplements containing both nutrients to our diets can help, but consuming both through our diets is always preferable.

13 easy meals that are rich in magnesium and vitamin D

We worked with nutritionists to create a list of meal ideas that are rich in both magnesium and vitamin D. They offer many health benefits, but above all, they help us tackle tiredness and fatigue, muscle aches, headaches, irritability, and stress.

1. Spinach salad (as well as magnesium, spinach is rich in vitamins A, C, E, and K), with cherry tomatoes, chicken or turkey, sardines (for vitamin D), and nuts.
2. Frittata, baked in an oven or cooked in an air fryer, with spinach, tomatoes, cheese, and eggs (egg yolks are packed with vitamin D).
3. A wrap with roasted squash (rich in magnesium, zinc, and fiber), feta cheese, tomatoes, lettuce, and avocado (which is rich in healthy fats and vitamin D).
4. Grilled sardines (anti-inflammatory and rich in vitamin D) with squash puree, carrots, leek, and garlic.
5. A kale salad (leafy greens are rich in magnesium) with avocado, pistachio, tahini, and pomegranates.
6. A zucchini soup with cheese and trout, another fish that is a good source of vitamin D.
7. Rye bread topped with salmon, avocado, tomato, and a hard-boiled egg. This is easy to prepare and both salmon and eggs are vitamin D-rich foods.
8. Bluefin tuna with sesame seeds, accompanied by green beans sautéed with olive oil, apple cider vinegar, salt, and black pepper. Beans are high in magnesium as well as potassium.
9. A casserole with salmon (rich in vitamin D) and spinach (to add magnesium). Nutritionist Laura Parada recommends sauteeing an onion and then adding the spinach and crumbled salmon. “You can also add an egg on top and cook it a little longer. And then season with salt and pepper,” she says.
10. An omelet with tuna served with spinach, nuts, and olive oil.
11. Scrambled eggs with prawns, spinach, mushrooms, feta cheese, and a small slice of wholemeal bread. Most shellfish are rich in vitamin D.
12. A quinoa salad with asparagus, avocado, tomatoes, pumpkin seeds, olive oil, and kiwi.
13. Steamed salmon and broccoli served with a roasted potato.