Which food is richest in magnesium?

Magnesium is often referred to as one of the essential minerals for our body and well-being . Indeed, it plays a crucial role in many functions of the human body , including bones , muscles and heart rate regulation . But what are the foods richest in magnesium? We will explore the foods that contain magnesium, the benefits of this mineral and how to incorporate magnesium-rich foods into your daily diet.

How important is magnesium in your diet?

Magnesium contributes to over 300 enzymatic reactions in the human body, from energy metabolism to protein synthesis. It also helps regulate heart rate and reduce stress . Magnesium therefore allows our body to function normally.

It is an essential mineral for maintaining good health. This mineral is also one of the important elements for pregnant women , as it contributes to the proper development of the child during pregnancy .

What are the benefits of magnesium?

Magnesium offers a multitude of health benefits. It helps regulate blood sugar levels , strengthens bones and muscles , and contributes to good physical activity . Magnesium is also essential for ensuring normal nervous system function. It stabilizes nerve fibers to ensure nerve impulses flow.

Additionally, magnesium has anti-inflammatory properties, helps reduce fatigue , and can even improve the quality of your sleep. Regular consumption of magnesium also helps reduce the risks associated with certain chronic and cardiovascular diseases .

What are the risks of deficiency?

An unbalanced diet, rich in processed foods, can be the cause.

Magnesium deficiency (lack of magnesium) can lead to various health problems, such as muscle cramps, fatigue, headaches, muscle spasms, heart palpitations, and even cardiovascular problems. Therefore, it is essential to ensure adequate intake.

The body no longer reacts normally to external stimuli, causing anxiety, stress, irritability, nervousness, or even anxiety. If you experience these symptoms, it may be helpful to consult a healthcare professional and consider magnesium supplements.

In the elderly or pregnant women , the risk of magnesium deficiency is even higher. 

How much magnesium should I consume each day?

The Recommended Daily Intake (RDI) of magnesium is determined based on age, gender, or specific conditions. The High Health Council recommends that adult men should have a recommended daily intake (RDI) of magnesium of approximately 350 mg per day, and women should have a recommended daily intake (RDI) of approximately 300 mg.

What are the best sources of magnesium?

To reap the benefits of magnesium, it's crucial to identify foods richest in this mineral. Here's a list of foods containing the highest amounts:

Oilseeds: seeds and nuts

Seeds and nuts are among the richest sources of magnesium. Pumpkin seeds, for example, contain about 262 mg of magnesium per 100 grams. Brazil nuts are also extremely rich in magnesium, with about 376 mg per 100 grams.

Chia seeds, flax seeds, sunflower seeds, sesame seeds, almonds, and cashews are also sources of magnesium. Incorporating these magnesium-rich seeds and nuts into your daily diet can be a way to increase your magnesium intake.

Green leafy vegetables

Green leafy vegetables like spinach, kale, and Swiss chard are sources of magnesium. 100 grams of cooked spinach contains about 79 mg of magnesium. These vegetables are not only rich in magnesium, but also in essential vitamins and minerals such as iron and vitamin K.

Whole grains

Whole grains like quinoa, oats, buckwheat, wheat germ, and brown rice are good sources of magnesium. Quinoa contains about 64 mg of magnesium per 100 grams. These whole grains are also a good source of fiber, which can help regulate digestion and maintain a healthy weight. Choose whole-grain bread and whole-grain cereals for your meals.

Dark chocolate

Dark chocolate is an often overlooked magnesium-rich food. Approximately 100 grams of 70-85% cocoa dark chocolate contains 228 mg of magnesium. In addition to its exquisite taste, it is also rich in antioxidants and may improve heart health.

Dried fruits

Dried fruits such as figs, dates, prunes, and dried apricots are also magnesium-rich foods. For example, 100 grams of dried figs contain approximately 68 mg of magnesium. These dried fruits are also an excellent source of fiber and various essential minerals.

Legumes

Legumes such as beans, chickpeas, and lentils are rich in magnesium. Cooked black beans (1/2 cup) contain 60 mg of magnesium.

Seafood

Seafood is rich in magnesium due to its abundance in the aquatic environment, its diverse and mineral-rich diet, and its ability to store these nutrients in its tissues. Eating seafood can be a great way to increase your magnesium intake.

Table of foods rich in magnesium

These foods help to replenish your magnesium intake and ensure optimal absorption of this mineral. In addition, regular physical activity and a balanced diet help to maintain a satisfactory intake and meet magnesium needs .

Tips to increase your magnesium intake

Now that you know which foods are richest in magnesium, here are some tips to increase your daily intake.

Incorporate seeds and nuts into your meals

Add chia or flax seeds to your smoothies, sprinkle almonds or cashews on your salads, or eat a handful of pumpkin seeds as a snack. These are easy ways to boost your magnesium intake.

Eat green vegetables with every meal

Add spinach or kale to your omelets, smoothies, or salads. Leafy greens can be incorporated into many dishes, making them easier and more varied to eat.

Opt for whole grains

Replace white pasta with quinoa or brown rice. These whole grains are not only rich in magnesium but also in fiber, which is beneficial for digestion.

Treat yourself to dark chocolate

Enjoy a few squares of dark chocolate as a dessert or snack. This will satisfy your cravings while increasing your magnesium intake.

Include dried fruits in your diet

Add dried figs or apricots to your yogurt, cereal, or simply as a snack. These dried fruits are a great way to increase your magnesium levels.

Use a dietary supplement

There are many magnesium, vitamin and mineral supplements available to help you meet your daily magnesium and vitamin needs.

There are also some mineral waters enriched with magnesium and other minerals. These help meet daily magnesium and mineral needs.

Do not hesitate to consult your doctor for personalized advice on taking magnesium supplements.

In summary.

Magnesium is important for good health. A daily intake of 360 mg of magnesium for men and 300 mg for women is recommended. Magnesium can be found in many foods that are easy to incorporate into your diet. Magnesium plays an essential role in our bodies. A magnesium deficiency can cause numerous health problems that can affect our nervous and muscular systems.

If you're magnesium deficient, you can use magnesium supplements and mineral-enriched water (potassium, calcium, magnesium, etc.) to cover your needs and combat deficiencies. Take care of your body by choosing foods rich in vitamins and minerals.

Your body will thank you with increased energy, improved mental health, and a better quality of life. This will help you avoid many symptoms such as fatigue and stress. For optimal magnesium intake, choose a diet rich in magnesium, vitamins, and other minerals, and consider supplements if necessary.