How to take more magnesium to lose weight and gain energy

A handful of seeds in creams, salads …

Pipes and seeds are the foods richest in magnesium, so it is a good idea to consume breads enriched with them, add them to vegetable creams and salads, or make legume purees that include them, such as hummus, which has a cream. sesame. Think that pumpkin seeds provide 592 mg of magnesium per 100 g; sesame seeds, 360 mg, and sunflower seeds, 340 mg.

Legumes, in all their versions

Although it is recommended to take them three times a week, you can consume them more. And not only boiled, but in vegetable or soy-derived drinks such as tofu or tempeh, etc. And in sprouts for salads, as a topping for vegetable dishes or in sandwiches. Soybeans provide 240 mg of magnesium per 100 g; chickpeas and white beans, 160 mg; and dried peas, 123 mg. If you sprinkle them with a dash of lemon, their magnesium is better absorbed.

Winning combination

If you are a fan of legumes but even more so of chickpeas (you have already seen in the previous image that it gives you 160 mg of magnesium), add rice. You will have a delicious protein dish that promotes the assimilation of magnesium.

Almonds and cashews

In the breakfast cereal bowl, accompanying a piece of fruit mid-morning or afternoon, in salads, etc. Do not stop taking nuts because they are a good source of magnesium. Almonds (258 mg of magnesium per 100 g) and cashews (250 mg) are the two richest.

But there is more!

But the other nuts do not fall short: peanuts (174 mg), pistachio (158 mg), walnuts (140 mg), pine nuts (132 mg).

Bread, pasta and cereals, always whole

Whole grains are rich in magnesium. For example, rolled oats have 144 mg of magnesium per 100 g. The problem is that they also contain phytic acid, which makes their absorption difficult. Another way to provide magnesium from cereals is to sprinkle wheat germ (250 mg of magnesium per 100 g).

Brown rice "soaked"

In the case of brown rice, as it has a lot of phytic acid, it makes it difficult to absorb magnesium. But if you soak it and combine it with proteins (chicken, fish, egg) it is better assimilated.

Have almond milk for breakfast

If you add oat flakes, 1 dried apricot, blueberries and 3 or 4 walnuts to the almond milk, you will be starting the day with a magnesium pump since the milk provides you with about 250 mg per 100 g.

Green, the vegetable want it green

If you like green smoothies, take the opportunity to add raw chard or spinach leaves, both very rich in magnesium (90 mg and 80 mg of magnesium per 100 g, respectively). Since magnesium is diluted in water, clean the vegetables under the tap and do not let them soak. Ideally, you should eat them either steamed or sautéed but "al dente", because the more you cook them, the more magnesium they will lose.

Kombu seaweed

It is the queen of magnesium and will give you 920 mg for every 100 g, one pass!

An ounce of chocolate, please

It is a delicious way to obtain magnesium, because it is a food rich in this mineral. Black contains 120 mg per 100 g; and the one with milk, 80 mg per 100 g.

Or cocoa powder

If you don't want to take it as a tablet to avoid the added sugar, you can add a tablespoon of natural cocoa powder to milk or smoothies. And if you combine it with nuts you will be able to increase the magnesium intake in a single gesture.

Discover these recipes, only suitable for chocolate addicts!

With sugar, absolute moderation

Moderate your consumption of sugar, sweets, sugary drinks and other foods that have more sugar than you think. Sugar is the main magnesium "thief" in the body. And if you want to know if substituting sugar for sweeteners helps you lose weight, don't stop reading this.

If you drink alcohol, magnesium "evaporates"

Taken in excess, like coffee, it can cause a greater loss of magnesium through the kidney. The ideal is to have a drink from time to time, in celebrations, but not on a daily basis.

No more than 2 cups of coffee

Drinking coffee causes you to eliminate more magnesium as it increases its excretion through urine. Do not go over 2 coffees a day and you will see how your body thanks you.

If you feel irritable, nervous, sleep-deprived, and tired, you may need to eat more magnesium-rich foods. This mineral is involved in the synthesis of dopamine and serotonin, the “hormones of well-being”. In addition, it also helps keep cortisol, the "stress hormone," at normal levels.

But, in addition, this mineral is the best friend of all of us who want to take care of the line: by helping us to be more relaxed, it makes us less willing to peck. It also helps you burn more fat by activating your muscles, cleanses and even helps you be more regular.

To find out if you need to reinforce your diet, take the test to see if you have enough magnesium reserves. It may also be that, in addition to reinforcing your diet, you need to use a magnesium nutritional supplement, especially if you are dieting, because getting the amount you need per day also depends on the amount of calories you consume.

How to organize your meals to get more magnesium

In addition to consuming the foods that we propose in our gallery daily, all of them magnesium "champions", we also tell you how to take them in your meals, to ensure that your diet is rich in this mineral.

Have muesli for breakfast. With almond milk, rolled oats, 1 dried apricot, blueberries and 3 or 4 walnuts. This is how you join the magnesium richness of oats and walnuts, the acidity of the fruit.
To eat Green salad with pumpkin seeds and sesame, very rich in magnesium, which is better absorbed dressed with lemon. And rice with chickpeas, a protein dish, which also favors its assimilation.
Snacks Have a handful of nuts with a glass of cocoa milk. The protein in milk facilitates the assimilation of magnesium from cocoa and nuts.
For dinner. Spinach (or chard) with raisins and pine nuts sautéed with olive oil and lemon juice. Another case in which the vitamin C and the acidity of the lemon facilitate the assimilation of magnesium.

And don't forget that stress is a great magnesium thief, so knowing how to beat stress in 5 steps will help you.