Well supplied? Here are ten magnesium-rich foods to keep you covered
Magnesium is one of our most important minerals in the body. Your body needs at least 400 mg a day to keep more than 300 metabolic processes going. Therefore, magnesium-rich foods should be a top priority on your menu.
But what are the best foods with a lot of magnesium, and are these enough to cover your daily needs? You can find the answer to these questions here with me
Why is magnesium important?
Magnesium is involved in almost every essential biochemical process in our body. From the provision of energy in the mitochondria to the regulation of blood sugar, the mineral is a special switching point. Studies emphasize the importance of magnesium in that it is involved in over 300 metabolic processes in our body!
In short: Nothing works properly without magnesium!
Over 300 functions of energy, protein and fat metabolism are dependent on magnesium. Magnesium is the salt of inner peace.
The more of this power mineral you have, the better your internal power plants, the mitochondria, work. You become calm and energetic at the same time. Because magnesium regulates the excitability of the cell membranes, which plays an important role in the agitation of the muscle and nerve cells. Thereby, fatigue and poor performance disappear. The muscles relax, the “vessels” expand, the blood pressure drops, the heart beats more rhythmically and you fall asleep better and faster.
Dr. Strunz (Physician)
Incidentally, magnesium is abundant in our food, but according to the WHO, around 60 percent of Americans do not meet their daily needs.
What happens if there is a magnesium deficiency?
A magnesium deficiency is associated with many negative side effects. Typical symptoms are constant fatigue, poor sleep or cravings. Other signs include leg cramps, poor stamina, lack of focus and large fluctuations in energy levels.
If the magnesium deficiency manifests itself over a long period of time, diseases such as osteoporosis, arthritis, high blood pressure or cardiovascular diseases, for example, arrhythmia, can develop.
So you are well-advised to keep your magnesium levels at an optimum. Your body rewards this with more energy, joie de vivre and health.
Ten foods that are high in magnesium
So that you can cover your daily magnesium needs, I have put together 10 magnesium-rich foods for you.
1- Green leafy vegetables
Green leafy vegetables such as kale, Swiss chard or spinach are excellent magnesium suppliers. These varieties deliver more than 150 mg per 100 g.
I recommend healthy vegetables anyway on a daily basis. With at least three handfuls a day, your nutrient balance will look very good!
The color green in plants comes from chlorophyll, the dye in green plants for photosynthesis. At the center of the chlorophyll molecule is magnesium. So the greener a plant is, the more magnesium it contains.
Wheatgrass is another wonderful source of magnesium, among many other vital nutrients. To learn more about this incredible power food, read my article in the link below.
Quinoa is one of the few grains that I can recommend. The ancient seed is gluten-free and with 280 mg per 100 g dry weight very rich in magnesium. Prepare quinoa, for example, as a delicious salad. In any case, there are many dishes available to prepare with Quinoa.
If you are looking for magnesium packed nutrition that also serves as a healthy snack, then almonds are a good choice. The nuts contain about 170 mg per 100 g.
4- Pumpkin seeds
In addition to nuts, kernels and seeds are particularly rich in this mineral. Pumpkin seeds boast about 500 mg per 100 g.
5- Dark chocolate
Watch out, chocolate lovers! Correctly speaking, chocolate is also on the list of magnesium foods. It is important that you use dark chocolate that contains at least 85% cocoa. Cocoa is an essential source of the mineral.
Legumes are another good source of magnesium. In particular, pinto beans, the most popular variety in the United States, deliver an impressive amount of magnesium at 175 mg per 100 g.
I always recommend sprouts as part of a nutritious diet. Because the young plant links need a lot of strength and energy to grow, there are high amounts of minerals in them. With an average of 233 mg per 100 g, they occupy a top position on the list of magnesium-rich foods.
8- Sunflower seeds
A real magnesium bomb is also sunflower seeds, because they contain about 470 mg per 100 g. With just 25 g of sunflower seeds as an addition to a healthy salad, you cover a quarter of your daily magnesium requirement.
Take it from the birds. The little guys know where to find magnesium, as they really love to feast on sunflower seeds.
Walnuts don’t contain quite as much magnesium as almonds, but at least 130 mg per 100 g makes for a good variety.
Oatmeal is occasionally a good breakfast idea, because with 177 mg per 100 g they are well suited for the supply of nutrients. Try delicious overnight oats, which contain other magnesium-rich foods and mix them with flax, chia, pumpkin and/or sunflower seeds.
More foods with a lot of magnesium
Would you like more ideas? Here you can find more magnesium-rich foods that contain over 50 mg per 100 g:
Can I cover my daily needs with magnesium packed foods?
The recommended intake for magnesium is around 400 mg per day. Foods high in magnesium are important to meet your daily needs and the list above can help you a lot. Normally, you should be able to fill your magnesium household well with it.
But there are also negative framework conditions that can lead to a magnesium deficiency developing:
A lot of stress (see: How to handle stress symptoms & Stress reduction tips)
Extensive amounts of exercise and physical exertion
In this case, additional supplementation with magnesium is recommended. Since I myself have high mental and physical stress in my everyday life, I also use magnesium in the evening. One capsule of my Nobi Nutrition High Absorption Magnesium Complex is a good additional source for more energy and good sleep.
Magnesium is such an important mineral because it can improve your quality of life immensely. Therefore, magnesium-rich foods are a must on your shopping list.
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