What foods are rich in magnesium

Magnesium is an essential mineral for the human body, found in food. What are the foods richest in magnesium?

To be in good shape, magnesium is essential for balance. To avoid deficiencies, a good diet is enough most of the time. Here is a review of foods rich in magnesium, by major families.

Magnesium, essential to the human body

What is magnesium? It is a mineral essential for the proper functioning of the human body. The body does not produce it and must therefore find it in food. The adult human body contains on average 24 grams of magnesiumwhich is distributed between bones and teeth on the one hand and in muscles, liver and tissues on the other hand.

Magnesium participates in more than 300 reactions in the body

It combines with other minerals, for a balance with sodium, potassium and calcium. The mineral acts in particular on:

• the good functioning of the heart and in particular muscle relaxation and the regulation of blood pressure, but also blood sugar.
• the good one nerve transmission;
• avoid some of the pain associated with premenstrual syndrome or migraines.

Magnesium requirements

They will vary depending on age or gender. Babies from 1 year old will need 80 mg/day, children 3 to 8 years old 130 mg, those 9 to 13 years old 240 mg, adolescents 410 mg/day and girls of the same age 360 ​​mg /day (400 mg if pregnant).

In adulthood, and up to 30 years old, men will need 400 mg per day compared to 310 mg for women (350 if pregnant) then 420 mg for men over 31 years old and 320 mg for women over 31 years old (360 mg if pregnant).

Cereals, rich in magnesium

Cereals are an excellent source of magnesium. Of course, breakfast cereals have interesting vitamins and minerals, but they are also rich in sugar… The ideal is to consume raw, whole or sprouted cereals.

Cereals Corn sprouts Wheat germs Barley sprouts Oatmeal Corn kernel Riz complet sec Wheat flour

mg/100 g 550 400 230 150 120 106 73

Starchy foods rich in magnesium

Legumes are a good source of this mineral, in addition to being rich in vegetable proteins.

Starchy foods Dried split peas Dried white beans Potatoes Lenses

mg/100 g 300 140 80 19

Seafood rich in magnesium

Marine algae are the food richest in magnesium. If they can be found in the form of a food supplement, they can also be consumed fresh or dried. Additionally, it is a good alternative to animal products for vegetarians and vegans. Fish, especially sardines, are also a good source of magnesium.

Seafood Marine algae Sardines in olive oil Baked Atlantic Halibut Oven-grilled Atlantic pollock Raw oysters Cooked mussels

mg/100 g 2500 467 107 86 82 79

Molluscs

Even if we do not generally consume astronomical quantities, the molluscs are a good source of this mineral. Note that the Burgundy snails contain 255 mg/100 g of magnesium and whelks in a smaller quantity 135 mg/100 g.

Fruits and vegetables rich in magnesium

Even if these are not the main ones foods rich in magnesiumcertain fruits and vegetables contain it in reasonable quantities. THE cassis wins the prize; it is also rich in vitamin C.

Fruits and vegetables Fresh blackcurrant Boiled spinach Dried fig Boiled artichokes

mg/100 g 105 78 77 65

Dates, apricots and figs are a good source of magnesium with an average of 65 mg/100 g. Note that 100 g of banana contains more than 33 mg of magnesium.

Dairy products rich in magnesium

This is far from the main source, but some cheeses are more or less rich, which can constitute an interesting food. Whole milk 86 mg/100 g and Emmental and Comté cheeses 44 mg/100 g.

Oilseeds and nuts rich in magnesium

THE nut and similar are very good sources, and it constitutes a healthy snack in case of cravings.

Oilseeds/Nuts Sesame seeds Amazonian nuts Dried almond Brazil nuts Peanut Peanut Brazil nuts Hazelnut Nut

mg/100 g 324 318 250 230 180 169 167 150 129

Spices rich in magnesium

It is rare to consume 100 g of spices at once, but in small amounts it is a supplement. Cumin tops the podium with 366 mg/100 g, followed by coriander, curry, ginger and black pepper.

Also read – Spices: 7 powerful antioxidants in the kitchen: herbs, powders…

Chocolate and coffee

The chocolat is well known as a source of magnesium, even if this contribution must be put into perspective, in particular because we generally consume derivatives and not raw cocoa. Powdered chocolate provides 376 mg/100g and dark semi-bitter 180,376 mg /100g.

Likewise, coffee is rich in it with 356 mg/100 g, but we do not consume it directly in powder form: a good part of the nutrients remain in the grounds!

Also read – Don’t throw away coffee grounds, cook with them!

Mineral waters rich in magnesium

Some waters are naturally rich in it, and recommended for people suffering from deficiencies. Hépar water contains 119 mg/100 g followed by Badoit and Contrex with 85 mg/100 g.

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