What are the foods richest in magnesium?

The magnesium It is one of the four most abundant minerals in our body, along with iron, calcium and phosphorus. It is required for the realization of most of the metabolic processes of the body, which are responsible for transforming matter to produce energy.

Consequently, it is necessary for the immune system, nervous and muscular functioning, as well as cardiovascular health I’m. It even intervenes in the protein synthesis and the DNA synthesis, for the ones neurotransmitters work properly.

Despite these important functions in maintaining our health, there are many people who do not know the essential role it plays in our well-being.


Magnesium is essential to preserve the structure of muscles, bones, blood and tissues in general. Its presence in our body is essential, since it is involved in more than 300 biochemical reactions in the body.

The daily magnesium recommendations vary as follows:

  • For adult men: they range from 400 to 420 milligrams.
  • For adult women: they range from 310 to 320 milligrams.
  • For pregnant women: 350 to 400 milligrams.
  • For breastfeeding women: 310 to 360 milligrams.
  • For teens: they range from 360 to 410 milligrams.
  • For children: they range from 80 to 240 milligrams.

It is very important to check its levels in our body, since its lack can cause fatigue, loss of appetite or headaches.

Although a low magnesium is a rare disorder, as it is easily acquired through diet, it can occur due to kidney failure or chemotherapy treatments, among others.

In conclusion, having a balanced diet where this mineral is present guarantees good health in general.

In particular, it ensures optimal functioning of your immune system, you nervous system, you muscular system, you Cardiovascular system and you osseous system.

Magnesium functions

Your body needs the magnesium for:

  • Produce energy.
  • Make the synthesis of proteins, fats and DNA.
  • Allow muscle contraction and relaxation.
  • Drive the nerve impulse.
  • Balance the nervous system.
  • Metabolize calcium and phosphorus.
  • Prevent the degradation and deterioration of cartilage.
  • Maintain strong and healthy bones.
  • Maintain the heart rate.
  • Maintain the balance of body fluids.
  • Keep blood sugar levels stable.

In short, these are the main magnesium functions in your body.

Foods Higher in Magnesium

The best way to acquire the necessary daily dose of this mineral is by having a balanced diet. Some of the best natural sources of this mineral are found in some nuts and other foods.

Let’s see what the foods higher in magnesium:

Sunflower seeds

The seeds o sunflower seeds provide 420 mg of magnesium in 100 grams of them that you consume daily, so incorporate this dried fruit in your meals.

Flax seeds

The flax seeds are some antioxidants excellent, so they are classified as superfoods, as they provide 392 mg of magnesium for every 100 grams of them you consume.


This seed offers a contribution of magnesium 270 mg per 100 grams of almonds, so with a small daily handful, your needs will be covered.


The peanut or peanut is in the top 5 foods higher in magnesium, since you can get 210 mg with just 100 grams of peanut that you consume daily.


Beans, the chickpeas Y the lentils are vegetables
they have between 120 and 140 mg of magnesium for each serving of 100 grams.


the nuts They are a dried fruit that by only consuming 100 grams, they contribute 120 mg of magnesium to our daily diet.


The pistachio like the nuts, is a dried fruit which provides 120 mg of magnesium just by consuming 100 grams of it.

Dark chocolate

If he dark chocolate that you consume per day has a purity of 70%, so about 100 grams will provide you with 100 mg of magnesium.


The spinach They are a wonderful vegetable rich in minerals, which for every 100 grams you eat will give you 79 mg of magnesium.


The fish is a protein with a high level in magnesium, as it provides 50 mg of this mineral for every 100 grams of fish you eat. In particular, the intake of blue fish, in which it is present in greater quantity than in the white fish.

Among the blue fish we have: the Atlantic halibut or halibut, salmon, tuna, carp, herring, horse mackerel, mackerel, conger eel and bream.

In conclusion

Seeds and nuts occupy the first places as the foods richest in magnesium and they are also the ones that you can most easily incorporate into your daily diet.

Nuts are the perfect wildcard as snacks in your daily snacks, because you can take them anywhere, effortlessly. Legumes, which closely follow seeds and nuts, are also easy to include in our daily meals in soups, stews and salads, even. It is that without a doubt, lentils, chickpeas and beans are versatile and you will only require a little ingenuity to make them part of your usual intake.

Dark chocolate with more than 70% cocoa is one of the most outstanding foods on this list, as it is the favorite dessert of many. This tasty food with its great nutritional contribution is available to everyone and can be consumed alone or in multiple preparations, both sweet and savory.

Spinach, although they are best known for their amount of other minerals such as iron, are also part of the foods richest in magnesium.

In conclusion, a healthy, healthy and balanced diet where foods from all groups are present will cover all your requirements for this mineral without problem.

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