3 legumes as valuable sources of magnesium

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Robert Maurer


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Why is it important to get magnesium into the body through food? In the event that the diet was deficient, there would be a whole series of manifestations related to tiredness, low vitality, exhaustion.

You may be wondering how much magnesium you are actually taking in case these symptoms start to show up on a regular basis.

L'abnormal asthenia associated with muscle tremors or actual cramps, combined with pressure problems, it contributes to the depletion of electrolytes, including magnesium. 


Introduce magnesium into the diet

There are natural supplements on the market for magnesium deficiency, sold in sachets or capsules, sometimes together with other mineral salts. 

Even at the phytotherapeutic level, a lot can be done to introduce magnesium: fenugreek, horsetail and nettle are rich in it. 

The human body contains from 20 to 30 grams, of which more than half in the bones (in the form of phosphorus crystals). 

Magnesium participates in the metabolism of lipids and proteins, to the construction of DNA and to the production of cellular energy. It intervenes in the development of bone tissue, in the production of hormones and neurotransmitters, such as insulin, dopamine and adrenaline, and in the regulation of blood pressure.

In terms of nutrition, we present you 3 legumes rich in magnesium and ideal for your summer recipes. 


Beans in summer fresh variant 

What beans? Let's see together the amount of magnesium contained in it depending on the type. 

  • Cannellini beans 175 mg
  • Black beans 171 mg
  • Fresh beans 170 mg
  • Dried beans 163 mg

Choose the ones you like best (borlotti beans would be preferable) for aRoman-style bean salad. If you don't want to use canned beans, opt for fresh beans For shelling, buy about 1,2 kg of firm, spot-free pods. Alternatively, about 350 gr of dried beans (soak them in cold water all night).

Cut one onion into slices and leave it in a container with wine vinegar for half an hour to soak, then drain. Cut a wedge of garlic finely and some anchovy. Pour the oil into a small bowl and add the anchovies and minced garlic, a tablespoon of vinegar, salt and pepper ground that enhances everything with its 171 mg of magnesium. For a touch of class, add the thyme leaves. Mix everything by beating with a fork.

Drop a handful of beans on the colorful plate of beans steamed artichoke petals, which guarantee a flawless magnesium surplus.


Flawless peas in the middle of August 

How about a nice plate of wholemeal dumplings with pea cream? Cook the peas and blend them, then sift with a sieve to remove any peels. Adjust with white pepper. Always moderate the use of dairy products, which are not good for our body; a little parmesan can be grated. Alternatively, fresh ricotta, even less caloric. 

Second, you can accompany it with a side dish of green leafy vegetables such as spinach and chard.

In addition to magnesium, peas contain many other minerals and are rich in vitamins: vitamin A, vitamins B1, B2, B3, B5, B6, vitamins C, E, K e J; these fundamental amino acids present: aspartic and glutamic acid, alanine, arginine, cystine, glycine, isoleucine, leucine, lysine, proline, serine, tyrosine, threonine, tryptophan and valine


Soy, an extraordinary source of magnesium 

Yes, soy is counted among legumes. Whether natural or in the form of tofu, soy is always the queen of legumes thanks to its countless nutritional qualities. Soy has antioxidant properties which, due to the isoflavone content, contribute to the prevention of cardiovascular diseases and is indicated for the nutrition of postmenopausal women. It is good to always associate it with cereals to complete the supply of nutrients. 

For example, a good summer solution can be the combination of soy and rice. You need gods yellow soybeans which must be rinsed before cooking. Boil the brown rice in salt water. For the accompanying vegetables choose pepper, tomato and cucumber cut into cubes. Season with a little salt, a little extra virgin olive oil and a drop of lemon.

Use del dried basil, extraordinary source of magnesium (711 mg). 



Here are 10 more foods rich in magnesium


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