5 Foods rich in magnesium

Wholemeal bread, oily fish, sesame seeds, and leafy vegetables all have one thing in common. They are among the main sources of magnesium, an essential trace element for our body. Mium Lab invites you to discover magnesium, its role in your well-being, and where to find it in your diet.


foods rich in magnesium

What is Magnesium?


Magnesium plays a vital role in maintaining good health. Indeed, this essential trace element is involved in more than 300 biochemical reactions within the body. It is therefore not surprising that it is considered one of the pillars of our well-being!


About half of the magnesium in the human body is found in bones and teeth, while the rest is distributed in muscles, liver, and other soft tissues. Since magnesium is eliminated by the kidneys, it must constantly be provided in sufficient quantities through diet or dietary supplements for the body to function properly. Magnesium participates, among other things, in:


  • Preventing cardiovascular diseases and maintaining heart rhythm;
  • Maintaining bone well-being;
  • Preventing muscle cramps and muscle pains during physical activity;
  • Balance of nerve impulses and regulation of stress and anxiety;
  • Alleviating symptoms of menstrual disorder (PMS)



Where Can We Find Magnesium?


Magnesium is found in many everyday foods. Chocolate, green vegetables, dried fruits, and even some fruits, having a varied and balanced diet provides you with a significant amount of this essential trace element. Some mineral waters are also known to contain more magnesium than others, which can be useful in case of deficiency or proven magnesium deficiency.


As for the recommended daily intake of magnesium, the National Agency for Food Safety recommends:


  • 210 mg for children aged 4 to 6;
  • 265 mg for adolescents aged 11 to 14;
  • 380 mg for men over 18;
  • 300 mg for women 18 years and older.


Note that certain categories of people such as pregnant women, those subject to intense stress, or athletes have higher needs.



Foods Rich in Magnesium


To help ensure the recommended nutritional intakes of magnesium, some foods can help you:


1. Cocoa

Cocoa, in the form of dark chocolate or cocoa powder, is known to be an excellent source of magnesium. Chocolate is also rich in antioxidants, which gives it beneficial properties for health, for example, to fight against oxidative stress.


To get the most out of the benefits of chocolate, Mium Lab recommends opting for unsweetened cocoa powder or dark chocolate containing a minimum of 70% cocoa.


2. Seafood


Seafood rich in magnesium


Seafood is also an excellent source of magnesium, as well as other essential nutrients such as iron, iodine, and zinc.


Not all seafood contains the same amount of magnesium. Among the richest, we can mention the winkle. Indeed, 100g of winkles are enough to cover your daily magnesium needs!


Other seafood are not to be outdone. Shrimps, squids, mussels, and clams are also appreciable sources of magnesium. So do not hesitate to add them more often to your daily menus.


3. Nuts

Nuts, these little nutritional nuggets, are another category of foods that have a high magnesium content. Almonds are at the top of the list in terms of magnesium content. A portion of 100g of almonds will provide you with about 270 mg. In addition, almonds are also sources of proteins, fibers, and good fats, making them a perfect snack!


Among other nuts rich in magnesium, we can mention walnuts, flaxseeds, pumpkin seeds, hazelnuts, and pistachios.


Whether you consume them plain, added to your salads, or in your favorite dishes, nuts and oilseeds help to meet your magnesium needs while adding a touch of crunchiness to your diet!


4. Legumes

Legumes are not only rich in fiber and protein, they are also a good source of magnesium that can help you meet recommended nutritional intakes. Among the legumes richest in magnesium, dry beans stand out. Approximately 100g of dry beans provide 140 mg of magnesium.


Legumes such as lentils, chickpeas, soybeans, or split peas also contain magnesium. In short, whether consumed as a main course, starter, or salad, legumes have everything to please!


5. Some Fruits and Vegetables


fruits and vegetables rich in magnesium


Fruits and vegetables are full of health benefits, and some of them are also good sources of magnesium:


  • Dried banana: about 100g of banana will provide you with nearly 35 mg of magnesium. However, since bananas are relatively high in calories, they should be consumed in moderation!


  • Dried fruits: in addition to bananas, some other dried fruits are good sources of magnesium. This is the case, for example, for figs, dates, and dried apricots.


  • Spinach: loved or hated, spinach are not only rich in iron, vitamins, and minerals, but they are also a significant source of magnesium. 100g of spinach provide approximately 80 mg of magnesium.


  • Avocado: in addition to being renowned for its potassium content, B vitamins, and vitamin K, as well as its omega-3s, avocado is also an excellent food to increase your intake of magnesium. Consuming an avocado will provide you with about 58 mg of magnesium, in addition to its many other health benefits.


Our last reviews