Foods that contain magnesium

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Robert Maurer

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Magnesium is an important mineral good heart function and bone health. It can be found in vegetables, bananas and cocoa. Let's find out the foods that contain it.

> 1. Properties and benefits of magnesium

> 2. Which foods contain magnesium

> 3. Daily magnesium requirement

> 4. Top 10 foods richest in magnesium


Cocoa among the foods rich in magnesium



Properties and benefits of magnesium

Il magnesium it is an important mineral for the health of the organism, is found in cells, tissues and organs. Specifically, the body content of magnesium in the adult organism is equal to about 25 grams, 60% is present in the bones, 39% is intracellular and about 1% is found in the fluids outside the cells.

The quantity of this important element is regularly balanced in the organism, thanks to the interaction with other minerals. If there is a lack of magnesium in the cells, the body takes it from its reserves, i.e. from the bones and liver, causing the first symptoms of deficiency.

Magnesium is important for health in that helps muscle cells to relax, including those of heart.

Magnesium is also essential for the process of mineralization and development of the skeletal system. A magnesium deficiency has been linked to heart disease, irregular heartbeat and palpitations.

In fact, recent studies have shown that diets rich in magnesium can help reduce blood pressure, especially among the elderly, and avoid the onset of heart disease.

The recommended daily allowance of magnesium is around 500 milligrams. People who eat a lot of magnesium-rich foods have also been found to have a lower risk of having a stroke. 


What are the foods that contain magnesium

Magnesium is a mineral found in various foods, especially of plant origin. It can in fact be found in abundance in green leafy vegetables, such as beets, artichokes and spinach, dried fruit, walnuts, almonds, cashews, peanuts, pistachios and hazelnuts are rich in them, and legumes such as lentils and beans.

Whole grains contain a high dose of magnesium, for example brown rice and bran in general, as well as wholemeal bread. Bitter chocolate, cocoa and mushrooms are among the first on the list in terms of magnesium content.

Fruit is also rich in magnesium, like kiwano, a special fruit with rehydrating and antioxidant properties. Bananas contain three times the magnesium found in plums, oranges, apples and pears. 

Meat, fish and milk are less important sources. Noni fruit (Morinda citrifolia) contains minerals such as magnesium, iron, potassium, selenium, zinc, calcium, sodium, copper and sulfur.


Magnesium, effects of deficiency and excess


Daily magnesium requirement

The daily magnesium requirement for adults is 420 mg per day for men and 320 mg for women. The recommended doses during pregnancy and breastfeeding are 360 ​​mg per day. While in children, the daily magnesium requirement is:

  • 30 mg, up to 6 months;
  • 75, 6-12 months;
  • 80, children 1-3 years old;
  • 130, children 4-8 years old;
  • 240, children 9-12 years old;
  • 410, boys 13-19 years old.

It is always advisable not to exceed the recommended daily requirement in order not to risk incurring symptoms of excess magnesium.


The 10 foods richest in magnesium

  • Agar algae
  • Basil 
  • Coriander leaves
  • Wheat bran
  • Dried mint
  • Pumpkin seeds
  • Bitter cocoa
  • Aneto 
  • Celery seeds
  • Soy flour


Natural magnesium supplements: what they are and when to take them


Other articles on magnesium and food:

> 3 salads rich in magnesium

> 3 juices rich in potassium and magnesium

> Magnesium and bioavailability

Audio Video Foods that contain magnesium
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