Presse Santé

the 10 foods richest in magnesium


Magnesium is present in every cell in the body. It plays a key role in protein synthesis, nerve transmission, heart rate regulation, muscle contraction, and bone strengthening. Considered a natural anti-stress but also a sedative, magnesium would also be effective in treating mild to moderate depression.

Here are the foods that contain the most

  1. Almonds

Particularly nutritious foods, almonds are rich in vitamins, minerals and antioxidants. These nuts have a high magnesium content of about 200 mg per 100 g. Although oilseeds are fatty, they help to limit the absorption of lipids by promoting a feeling of satiety, so they do not make you fat, even if you should not overdo it. It is best to eat almonds with their fine skin to better enjoy all its nutrients.

  1. Chocolate

Dark chocolate, in addition to being delicious, is particularly rich in magnesium. Cocoa powder provides about 500 mg per 100 g serving while dark chocolate with 70% cocoa provides about 170 mg per 100 g. A source of iron and manganese, chocolate contains antioxidants, which are beneficial in fighting free radicals that can be harmful to cells, thus promoting the development of disease.

  1. Sunflower seeds

Sunflower seeds delightfully complement salads, pasta dishes and pastries. Rich in minerals, vitamins and essential fatty acids, these foods have a high level of magnesium, about 320 mg per 100 g.

  1. Fatty fish

Fatty fish such as sardines, mackerel and salmon are recommended to supplement the daily magnesium requirement of about 6 mg / kg. High in protein, fish provides a good amount of B vitamins, selenium, potassium and essential fatty acids such as omega 3. About 100 g of salmon fillet provides 30 mg of magnesium while 100 g of sardines The oil can contain up to 460 mg.

  1. The nuts

Walnuts, especially Brazil nuts, are major suppliers of magnesium. They contain about 120 mg per 100 g. Grilled or eaten in the wild, they also provide fiber, protein and good fats such as omega 6 and 9. They help to relax blood vessels and are therefore beneficial for cardiovascular health.

  1. The beans

Beans improve bone development, provide a good amount of fiber and promote iron absorption. Dried beans also contain minerals, vitamins and plant proteins, which are necessary for the proper functioning of the body. Dried beans are a source of about 60 mg per 100 g of beans.

  1. Green vegetables

Green vegetables are often recommended for a balanced and healthy diet. Good for the eyes and heart, they are also an effective ally for losing weight. However, these low-calorie foods provide the trace elements, minerals, calcium, and vitamins the body needs to stay healthy. Rich in potassium and magnesium, green vegetables help regulate blood pressure. If 100 g of spinach provides about 45 mg of magnesium, 100 g of cooked Brussels sprouts provides about 100 mg. As for parsley, dandelion and artichoke, a 100 g serving contains about 35 mg of magnesium.

  1. Brown rice

Unlike white rice, brown rice retains much of its nutrients since only the layer covering the grains has been removed, it has not been polished. It provides fiber, protein, calcium, potassium, iron, vitamins and magnesium, about 40 mg per 100 g. Consumed in salads, puddings, pilaf or desserts, brown rice helps prevent cardiovascular disease, reduce bad cholesterol and the risk of diabetes while strengthening immunity and bone health.

  1. Bananas

Bananas are valued for their high potassium content, which is especially good for preventing heart disease. This sweet and fluffy fruit also contains magnesium, at a rate of 35 mg per 100 g of banana. A true health food, it provides fiber and carbohydrates while increasing energy reserves. This is why it is indicated for athletes and active people.

  1. The tofu

Not only is tofu a great supplier of vegetable protein, it also provides an interesting amount of magnesium, 30 mg per 100 g of raw tofu. Thanks to its iron, calcium, selenium and manganese content, this soy-based food strengthens the immune system. Low in calories, it is good for the line while providing an excellent substitute for meat and fish.

* Presse Santé strives to transmit health knowledge in a language accessible to all. IN NO EVENT SHALL THE INFORMATION GIVEN REPLACE THE CONSULTATION OF A HEALTH PROFESSIONAL.

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