The importance of magnesium in the body
Before we delve into foods that are rich in magnesium, it is important to understand why this mineral is essential for our health. Magnesium is involved in:
- Bone health : About 60% of the magnesium in the body is found in the bones. It helps maintain their strength and works together with calcium and vitamin D to improve bone density and prevent problems such as osteoporosis.
- The functioning of the nervous system : Magnesium acts as a regulator in the transmission of signals between neurons, helping to prevent stress and anxiety.
- Muscle function : This mineral is involved in muscle contraction and relaxation, making it an essential nutrient for athletes and people with frequent muscle cramps.
- Blood sugar control : Magnesium improves insulin sensitivity, which helps regulate blood glucose levels and prevents diseases such as type 2 diabetes.
- Cardiovascular health : Magnesium helps maintain a stable heart rhythm, regulates blood pressure and prevents heart disease.
Foods rich in magnesium
1. Seeds and nuts
Seeds and nuts are one of the most concentrated sources of magnesium and other beneficial nutrients. Some of the best options include:
- Almonds : One ounce (28 grams) of almonds contains about 80 mg of magnesium, which is 20% of the recommended daily value. In addition to being an excellent source of magnesium, almonds are rich in vitamin E, protein, and healthy fats, making them a perfect snack.
- Pumpkin seeds : These tiny seeds are a real magnesium powerhouse. One ounce (28 grams) provides about 150 mg of magnesium, covering more than 35% of your daily needs. Pumpkin seeds also contain antioxidants and omega-3 fatty acids, making them great for heart health.
- Cashews : One ounce of cashews provides about 80 mg of magnesium. They also contain a good amount of iron and protein, making them a healthy option to add to salads, yogurts or as a snack.
- Chia seeds : Chia seeds, in addition to being rich in fiber and omega-3 fatty acids, contain about 95 mg of magnesium per ounce. They can be sprinkled on salads, smoothies, or mixed into yogurt.
2. Green leafy vegetables
Green leafy vegetables are not only rich in fiber, vitamins and minerals, but they are also an excellent source of magnesium. Among the most notable are:
- Spinach : This vegetable is one of the best sources of magnesium. One cup of cooked spinach contains about 157 mg of magnesium, which is almost 40% of the recommended daily value. You can include spinach in your smoothies, salads, or sauté it with olive oil.
- Swiss chard : Like spinach, Swiss chard is rich in magnesium. One cup of cooked Swiss chard provides about 150 mg of magnesium. Swiss chard is a versatile and delicious option to include in your diet.
- Kale : Although lower in magnesium than spinach and chard, kale is still a good source of the mineral. One cup of raw kale provides about 30 mg of magnesium. It can be eaten in salads, smoothies, or as baked chips.
3. Legumes
Legumes are an excellent source of magnesium, plant protein, and fiber. Plus, they are inexpensive and versatile in the kitchen. Top choices include:
- Chickpeas : One cup of cooked chickpeas contains about 80 mg of magnesium. In addition to being rich in magnesium, chickpeas are an excellent source of plant-based protein and fiber, ideal for controlling appetite and keeping blood sugar levels stable.
- Lentils : One cup of cooked lentils provides about 70 mg of magnesium. Lentils are one of the easiest legumes to digest and are great for soups, salads, or as a side dish.
- Black beans : One cup of cooked black beans contains about 120 mg of magnesium. They are rich in fiber, which aids digestion, and protein, making them an excellent choice for vegans and vegetarians.
- Soybeans : Soybeans, in their various forms, such as tofu or tempeh, are an outstanding source of magnesium. One cup of edamame (cooked soybean pods) contains about 100 mg of magnesium.
4. Whole grains
Whole grains are not only rich in fiber and vitamins, but they also contain significant amounts of magnesium. Some of the best grains to boost your magnesium intake include:
- Brown rice : One cup of cooked brown rice contains about 80 mg of magnesium. Unlike white rice, brown rice retains its outer layers, where much of the magnesium and other nutrients are concentrated.
- Quinoa : This pseudocereal has become very popular in recent years, and with good reason. One cup of cooked quinoa contains approximately 120 mg of magnesium. In addition, quinoa is a complete source of protein, meaning it contains all nine essential amino acids.
- Oatmeal : Oatmeal is a nutritious breakfast option, as one cup of cooked oatmeal provides around 60 mg of magnesium. In addition to its magnesium content, oatmeal is rich in beta-glucan, a fiber that helps lower cholesterol levels.
5. Fatty fish
Fish, especially fatty fish, is not only an excellent source of omega-3 fatty acids, but also contains magnesium in significant amounts. Some magnesium-rich options include:
- Mackerel : A 85-gram fillet of mackerel provides approximately 75 mg of magnesium. Mackerel is also rich in omega-3 fatty acids and vitamin D, making it an excellent food for cardiovascular health.
- Salmon : A 3-ounce serving of cooked salmon contains about 25 mg of magnesium. Although not the highest source of magnesium, salmon is still an excellent choice due to its omega-3 and protein content.
- Tuna : Tuna is another fatty fish that can provide a good amount of magnesium. One serving of tuna contains about 50 mg of magnesium. However, it is recommended to moderate its consumption due to the risk of mercury contamination in some species.
6. Fruits
Although fruits are not as rich in magnesium as other food groups, some offer considerable amounts of this mineral, along with other essential nutrients. Some options include:
- Bananas : One medium banana contains about 32 mg of magnesium. Additionally, bananas are rich in potassium, making them a great choice for people who need to replenish electrolytes after exercise.
- Avocados : This fruit is an excellent source of magnesium, as a medium avocado contains around 58 mg of this mineral. It is also rich in healthy fats, fiber and antioxidants.
- Figs : Dried figs contain around 25 mg of magnesium per 100 grams. They are an excellent choice to add to salads, yogurts or eat as a snack.
7. Dark chocolate
Dark chocolate, especially the kind with a high cocoa content (70% or more), is a delicious source of magnesium. One ounce of dark chocolate (28 grams) contains about 65 mg of magnesium. Additionally, dark chocolate is rich in antioxidants and may help improve cardiovascular health. However, it is important to consume it in moderation due to its calorie and sugar content.
Magnesium is an essential mineral for the proper functioning of our bodies, and consuming enough magnesium-rich foods can help us prevent a variety of health problems, from osteoporosis to heart disease.
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