Kombu seaweed
Kombu seaweed
· Amount of magnesium: It has 920 mg per 100 g.
In addition to being the champion of magnesium foods, kombu seaweed has a lot of calcium. You can add it in small amounts to soups and salads, or even prepare a delicious vegetable paté of avocado and kombu seaweed.
Pumpkin seeds
Pumpkin seeds
· Amount of magnesium: It has 592 mg per 100 g.
When buying pumpkin, don't throw away the seeds. Clean and boil 10 min. Drain them and dry them well with kitchen paper. And bake them for 15 min at 180º. It is one of the tricks of our blogger Delicious Martha to take advantage of the pumpkin.
Sesame seeds
Sesame seeds
· Amount of magnesium: It has 360 mg per 100 g.
Sesame seeds are very nutritious, remineralizing and also have a lot of calcium, which is why they are one of the best foods for your bones.
Sunflower seeds
Sunflower seeds
· Amount of magnesium: It has 340 mg per 100 g.
Sunflower seeds also stand out for being an important source of antioxidants, and especially vitamin E.
Almonds
Almonds
· Amount of magnesium: They have 258 mg per 100 g.
Besides being very filling, a handful of raw almonds a day is one of the foods that can help lower bad cholesterol and raise good cholesterol, according to a study published in the "Archives of Internal Medicine."
Almond milk
Almond milk
· Amount of magnesium: It has 250 mg per 100 g.
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.
Wheat germ
Wheat germ
· Amount of magnesium: It has 250 mg per 100 g.
It contains many nutrients and vitamins and helps you lose weight. You can take it in powder, diluting it in water, for example. Or in flakes and sprinkle them on salads, on meat or mixed with milk or juice.
Cashew nuts
Cashew nuts
· Amount of magnesium: They have 250 mg per 100 g.
You can add them to salads, breakfasts or even stews as in our recipe for turkey cubes with vegetables and cashews.
Soybeans
Soybeans
· Amount of magnesium: It has 240 mg per 100 g.
Soybeans can be prepared like any other legume by adding them to a stew, a plate combined with cereals or a stew, as they are ideal for making consistent, spoonful dishes like the old ones, that is, over low heat and without haste.
Beer yeast
Beer yeast
· Amount of magnesium: It has 231 mg per 100 g.
Add a tablespoon of soy yeast to yogurts, juices, and broths. You can also sprinkle it on pasta dishes and salads. It is not only rich in magnesium, but also one of the foods that helps fight anemia.
Peanuts
Peanuts
· Amount of magnesium: They have 174 mg per 100 g.
Despite what is often believed, peanuts are not nuts, but a legume. They are ideal as an aperitif if you want to add magnesium while snacking.
Chickpeas
Chickpeas
· Amount of magnesium: They have 160 mg per 100 g.
This humble legume is considered one of the foods to live longer and better. Its richness in fiber favors intestinal transit, which helps prevent colon cancer. Since it gives you a lot of energy and it is released slowly, you will feel satisfied for longer. And you do not have to give it many turns to incorporate them into the diet, here are recipes that you can make with a pot of chickpeas.
White beans
White beans
· Amount of magnesium: They have 160 mg per 100 g.
Besides a lot of magnesium, this legume is a very good source of potassium: it has much more than bananas.
Pistachios
Pistachios
· Amount of magnesium: They have 158 mg per 100 g.
Among many other properties, they also stand out for their high iron content. You can use them to make a pesto with basil, garlic, grated cheese, and olive oil, and add it to a pasta dish.
Oatmeal
Oatmeal
· Amount of magnesium: They have 144 mg per 100 g.
Among its countless properties, it helps to combat constipation and reduce calories at the start of the day: here are easy and healthy breakfast with oatmeal.
As you've seen, adding more magnesium to your diet can be as easy as eating a handful of nuts , adding a few sunflower seeds to your salad, or eating more legumes. And is that this mineral is super beneficial because it intervenes in the synthesis of dopamine and serotonin, the "hormones of well-being". Helps keep cortisol, the "stress hormone", at normal levels. Helps burn more fat by activating muscles. And it purifies and even helps you to be more regular. Can you ask for more?
Magnesium foods
Magnesium is abundant in legumes, nuts, seeds, whole grains, and is also present in green leafy vegetables and even in cocoa and dairy. Here are the foods richest in magnesium (mg values per 100 g).
- Kombu seaweed: 920 mg
- Pumpkin seeds: 592 mg
- Sesame seeds: 360 mg
- Sunflower seeds: 340 mg
- Almonds: 258: mg
- Almond milk: 250 mg
- Wheat germ: 250 mg
- Cashews: 250 mg
- Soybeans: 240 mg
- Brewer's yeast: 231 mg
- Peanuts: 174 mg
- Chickpeas: 160 mg
- White beans: 160 mg
- Pistachios: 158 mg
- Oat flakes: 144 mg
What is magnesium for?
It is vital for nerve impulse transmission, heart muscle function, muscle relaxation, and most cellular exchanges. It is also involved in the assimilation of calcium and in the formation of all the proteins in the body: neurotransmitters, antibodies, enzymes, hormones and collagen.
How much magnesium do you need per day?
About 350 mg a day. This amount increases if you consume a lot of refined sugar, foods rich in potassium, a lot of protein or calcium supplements. It is important to know that the main "thief" of magnesium in the body is refined sugar, since it increases its elimination through the urine.
And if you lack magnesium …
Exhaustion, muscle tension, irritability, or trembling of the eyelid can be symptoms of a lack of magnesium. If you want to get rid of doubts, check it with our test to find out if you are lacking magnesium and discover how to recover all your energy and avoid discomfort.
