What foods are rich in magnesium

What foods are rich in magnesium

Magnesium is an important element that we need to function. It produces energy and regulates blood sugar levels and chemical reactions in the body. Magnesium in foods helps to maintain healthy levels of minerals such as calcium, potassium and zinc.

Our heart, muscles and kidneys need magnesium to function properly. The element also helps to maintain the health of teeth and bones. In general, the magnesium we need. Some diseases can lead to magnesium deficiency, including:

  • gastrointestinal diseases such as irritable bowel syndrome, Crohn's disease and celiac disease;
  • diabetes;
  • kidney disease;
  • stomach viruses that cause vomiting and diarrhea.

Regular consumption of too much alcohol or caffeine can also affect the level of magnesium. In the summer when this element deficiency blood thickens. This not only leads to cramps, which in itself there is not so hot. Magnesium deficiency can lead to blood clots, and they, in turn, can cause a stroke.

The daily magnesium norm for humans

The World Health Organization recommends a daily intake of magnesium:

Children 1-3 years: 80 mg

Children 4-8 years: 130 mg

Children 9-13 years: 240 mg

Adolescents 14-18 years: Boys and girls 410 mg 360 mg

Adults 19-30 years: men and women 400 mg 310 mg

Adults 31+ years: men and women 420 mg 320 mg Magnesium is found in many foods. 7 following products are among the best sources of natural magnesium. Try to include more of these foods in your diet to increase the level of magnesium.

Dark chocolate

It is very rich in magnesium (64 mg in 30 grams) - is 16% of the daily value of this element. Dark chocolate also contains a lot of iron, copper and manganese, prebiotic fibers that feed the healthy intestinal bacteria. Moreover, it is loaded with beneficial antioxidants. These nutrients, which neutralize free radicals. They protect cells from oxidative processes. This helps prevent a variety of diseases, including cancer. Antioxidants also prevent premature aging.


Dark green sheet rich in nutrients and spinach is no exception. In an average beam spinach contained 157 mg magnesium. Not surprisingly, the spinach is one of the main elements of green detoxifying smoothies.

Wholegrain cereals

Most whole grains are a good source of magnesium, but wheat flour contains 160 mg per cup. Use wholegrain wheat instead of white flour for baking whole wheat bread, and buy in the store, and you will be healthy.


Avocado contains 58 mg of magnesium on the fetus that is 16% of the daily needs of the element. Bonus - there are a lot of healthy fats, which are good for brain health, and more - for a flat stomach. The fruit also contains a large amount of B vitamins, vitamin K, and it has more potassium than bananas. Therefore, the avocado is one of the most useful products to preserve the health of the heart.


Quinoa cooked and eaten in the same way as rice. Krupa is known for its benefits for health and figure. To preserve the health and beauty needs magnesium, as in a movie of this element in excess. One glass cooked cereal contains 118 mg magnesium.

Almonds, cashews and peanuts

Almonds, cashews and peanuts are not only useful for the figure, but also for health because they contain magnesium. 30 g of almonds contains 80 mg of magnesium, or about 20% of the RDA. Cashew comprises 74 mg to 30 g, and 2 tablespoons of peanut oil containing 49 mg of magnesium. These nuts can be added to a variety of dishes for added texture and flavor, and can be used as healthy snacks. The second option is preferable, if you watch her figure, because a fairly high-calorie nuts and very hearty.


Tofu is an excellent substitute for meat, whether you're a vegetarian or just want something easier on the digestive system. Polstakana tofu contains 37 mg of magnesium, which is almost 10% of the daily value. Adds tofu pasta or salads to get the most out of a meal.