the 10 feed the richest in magnesium

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

Here are the foods that contain the most

  1. Almonds

Especially nutritious food, almonds are rich in vitamins, minerals and antioxidants. These nuts have a high magnesium content, about 200 mg is 100 g, although the oilseeds are fatty, they help to limit the absorption of lipids and promote the feeling of satiety, so they do not make you fat, even if it must not be abused. It is preferable to eat almonds with their fine skin to better enjoy all its nutrients.

  1. The chocolate

Dark chocolate, in addition to being delicious, is especially 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, the chocolate contains antioxidants, which are good for fighting free radicals that can be harmful to cells, leading to 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 contain 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 provide 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 „Oils can contain up to 460 mg.

  1. The nuts

Walnuts, especially Brazil nuts, are major suppliers of magnesium. They contain about 120 mg and are 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

Haricots improve bone development, bring a good amount of fiber and promote iron absorption. Bean sprouts also contain minerals, vitamins and plant proteins, necessary for the proper functioning of the body. Dried beans are a source of magnesium at a rate of about 60 mg and pour 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 weight loss. These low-calorie foods, however, 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. Intake of fiber, protein, calcium, potassium, iron, vitamins and magnesium, about 40 mg is poured 100 g. Consumed in salads, puddings, pilaf or dessert, brown rice helps prevent cardiovascular disease, reduces the rate of bad cholesterol and the risk of diabetes while strengthening immunity and bone health.

  1. The bananas

Bananas are valued for their high potassium content, especially for the prevention of heart disease. This fruit, both sweet and fluffy, also contains magnesium, for 35 mg per 100 g of bananas. A true healthy food, it provides fiber and carbohydrates while increasing energy reserves. This is why it is indicated for athletes and active people.

  1. The tofu

Tofu is not only 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 beneficial for the line while providing an excellent substitution for meat and fish.

* Press the effort to transmit health knowledge in a language accessible to all. In NO CASE, the information given cannot replace the opinion of a health professional.

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