Magnesium is a true power mineral. Not only does it ensure stable bones and teeth, but it is also essential for our muscles. Here comes the top 10 foods containing magnesium.
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Magnesium is one of the most important minerals. It fulfills a number of important functions in the body. In addition to the excitation lines of the nervous system, it is also responsible for muscle work. It is also required for bone formation and energy metabolism and is a coenzyme for a total of 300 enzymes. If we eat too little food containing magnesium, the body tends to suffer from leg cramps, nervousness, restlessness, poor concentration, migraines or cardiac arrhythmias.
DieGerman Society for Nutritionrecommends that an adult woman aged 25 years and overabout 300 mg of magnesium per dayshould be consumed with food. In men the value is slightly higher and is 350 mg. The best way to get it is through foods containing magnesium, as this is where the body can best absorb the mineral.
Magnesium deficiency? These symptoms indicate this
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Magnesium deficiency: These are typical symptoms
© AdobeStock/ sonyakamoz
Magnesium deficiency can have negative effects on health.
Vital for the body: Magnesium is one of the minerals that we must consume in sufficient quantities with food. A magnesium deficiency has very typical symptoms which, if left unnoticed and untreated, can cause serious problems for our health.
Die German Society for Nutrition recommends that an adult woman consume 300 milligrams of magnesium per day with food. Men are given a daily amount ofapproximately 350 mg recommended.
© AdobeStock / Vladislav Noseek
Grains such as oatmeal provide magnesium.
Anyone who often suffers from digestive problems such as constipation and diarrhea, usually alternating, should have this checked by a doctor, as such complaints can indicate a magnesium deficiency.
A deficiency can be counteracted through a balanced and varied diet. For example, 100 g of oat flakes provide a good 130 mg of magnesium.
These foods contain a lot of magnesium
Magnesium is found, for example, in plant foods such as whole grains, nuts or seeds. And mineral water is also one of the best sources of magnesium. Vegetables, fruit, dairy products, meat and fish, on the other hand, only contain small amounts of magnesium.
The good news: We are generally well supplied with magnesium. However, since the mineral is secreted through sweat, athletes can have a short-term deficiency. Likewise, people who take laxatives, glucocorticoids or the pill. In such cases, foods containing magnesium should be on the menu. Here come 10 of them!
Dark chocolate
Yay! When it comes to magnesium content, dark chocolate is way ahead! 100 g with 50 percent cocoa content has 195 mg of magnesium, the version with 70 percent cocoa content even has 230 mg. Cocoa is responsible for this. So drink a cup of it every now and then and when it comes to chocolate, choose the very dark varieties.
Quinoa
oatmeal
Whole wheat rusks
Wholemeal and crispbread are not bad when it comes to magnesium content. However, the undefeated leader is whole grain rusks with 180 mg of magnesium per 100 g portion.
If you want to boost the magnesium content of bread a little, buy sunflower or pumpkin seed bread. Both oilseeds are very rich in magnesium and provide an extra portion of minerals.
Whole wheat pasta
Kidney beans
Legumes are rich in protein and minerals – including magnesium. 100 g of kidney beans contain around 150 mg of magnesium. White beans slightly less at 140 mg. However, the leader is soybeans with 220 mg of magnesium per 100 g. Lentils still have 130 mg.
Tofu
Tofu is made from soy and soybeans are rich in magnesium. It's no surprise that tofu also has a lot to offer: 100 g contains at least 100 mg of magnesium. This is significantly more than meat and fish, which contain an average of 20 to 30 mg magnesium.
Cashewnuss
Nuts are little fat bombs. But they are also quite rich in protein and various minerals such as magnesium. Above all, the cashew nut. 100 g has a good 270 mg of magnesium! Hazelnuts and the like aren't bad either, as are these seeds and kernels:
- 100 g sunflower seeds: 420 mg magnesium
- 100 g Mohnsamen: 330 mg Magnesium
- 100 g flaxseed: 325 mg magnesium
- 100 g pumpkin seeds: 285 mg magnesium
- 100 g pine nuts: 235 mg magnesium
- 100 g peanuts: 160 mg magnesium
- 100 g hazelnuts: 155 mg magnesium
Peanut butter
In the USA, peanut butter can be found on every breakfast table. The fatty spread has also been a hit in Germany for several years. On the one hand, peanut butter is a real calorie bomb. On the other hand, it simply tastes too good and contains an impressive 180 mg of magnesium per 100 g. Not bad!
Peanut butter is particularly healthy in its pure form. That means: without sugar or preservatives.
Dried fruits
Fresh fruit is not particularly rich in magnesium. The only exception is the prickly pear with 85 mg of magnesium per 100 g. Dry fruits, on the other hand, are different. They contain an average of 50 mg magnesium.
- 100 g dried banana: 100 mg magnesium
- 100 g dried fig: 70 mg magnesium
- 100 g dried date: 50 mg magnesium
- 100 g dried apricot: 50 mg magnesium
Important note at the end: Your body is as individual as your character. You have to find out for yourself which diet and which form of training suits you best. We're just giving you an overview. In principle, however, the following applies: An active lifestyle with a balanced diet and lots of exercise is still the best way to stay fit in the long term and achieve or maintain a healthy weight.
