Struggling with sudden bathroom urges? A new study suggests a surprising connection between magnesium deficiency and overactive bladder. The good news? You can boost your magnesium levels naturally with the right foods. Here are 10 delicious options to help support your bladder health.
Leafy greens with superpowers
Spinach, kale and Swiss chard aren’t just healthy buzzwords — they’re packed with magnesium. Just one serving of cooked spinach can cover nearly 40% of your daily needs. Add them to smoothies, salads, or serve sautéed on the side.
Beans that do more than fill you up
Black beans are loaded with both fiber and magnesium. Toss them into tacos, soups or make a zesty bean salad with lime and cilantro for a mineral-rich dish.
Almonds: The tiny snack with big benefits
A handful of almonds offers a crunchy way to sneak in magnesium during the day. Enjoy them on their own, sprinkled over yogurt or blended into smoothies.
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Quinoa – the magic seed your bladder will love
This gluten-free grain is not only high in protein, it also beats most grains when it comes to magnesium. Use it in salads, bowls or swap it for rice in your dinner dishes.
Chia seeds: Small but mighty
These tiny seeds are nutritional giants. They’re high in magnesium, fiber, and omega-3s. Add them to overnight oats, puddings or smoothies for a satisfying texture and health kick.
Cashews: Creamy, soft, and bladder-friendly
Cashews bring healthy fats and a generous magnesium boost to your diet. Toss them into stir-fries, use them in vegan sauces or enjoy them straight from the bag.
Chickpeas that pack a punch
These versatile legumes are magnesium-rich and perfect for everything from hummus to curries. Roast them for a crunchy snack or mix into your favorite salad.
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Oats – the humble morning hero
Oats are a simple and effective way to start your day with magnesium. Whether in warm porridge or cold overnight oats, they’re a great way to feed your bladder and your appetite.
Pumpkin seeds: Crunchy and nutrient-dense
Often overlooked, pumpkin seeds are magnesium powerhouses. Roast them with sea salt or sprinkle on soups, salads or even your morning toast.
Dark chocolate you can feel good about
Yes, really. Dark chocolate (aim for 70% cacao or more) can provide a decent amount of magnesium — just keep portions moderate. It’s the treat your bladder might just thank you for.
This article is based on information from EatingWell
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