Magnesium, an essential mineral, plays a vital role in countless physiological processes in our bodies. It is particularly important in maintaining healthy muscles, nerves, heart and bones. The recommended daily intake of magnesium for adults is around 420 mg. So let's take a look at foods rich in magnesium.
Seafood, such as oysters and clams, are among the best sources of magnesium.
100 g of oysters contain around 91 mg of magnesium, or almost 22% of an adult's daily requirement.
Clams, on the other hand, offer similar nutritional values.
Wholegrain cereals are a major source of magnesium, thanks to their mineral-rich husks.
Two slices of wholemeal bread can provide up to 35 mg of magnesium, making a significant contribution to meeting our daily needs.
Recipe idea: Make a vegetable quinoa salad. Cook whole-grain quinoa and mix with fresh vegetables (tomatoes, cucumbers, peppers), fresh herbs (mint, coriander) and a vinaigrette made with olive oil and lemon juice.
Pulses contain B vitamins, protein, fiber and trace elements, including magnesium.
Dried beans, lentils and chickpeas should be on the menu, but it's best to soak them to make them easier to digest.
Recipe idea: Prepare homemade hummus by mixing cooked chickpeas, olive oil, tahini, lemon juice, garlic and salt. Serve with raw vegetables for a healthy dip.
Dark chocolate is a good source of magnesium if its cocoa content is high (80%).
White chocolate, on the other hand, contains very little cocoa (around 12 mg per 100g).
Recipe idea: Melt 80% cocoa dark chocolate and dip in fresh fruit such as strawberries or banana pieces. Leave to cool and harden for a delicious, healthy snack.
Bananas are the richest fruit in magnesium. If eaten dried, its magnesium content is higher.
More generally, dried fruits such as figs, dates and apricots are an important source of magnesium.
Recipe idea: Try a banana-spinach smoothie. Blend a ripe banana with a handful of fresh spinach, plain yoghurt, honey and ice for a magnesium-rich drink.
Buckwheat is a gluten-free cereal rich in vitamins, fiber and magnesium. It can be eaten in the form of patties or potato chips for maximum indulgence.
Recipe idea: Try buckwheat pancakes. Prepare a pancake batter with buckwheat flour, water, a pinch of salt and cook thin pancakes. Top with Greek yoghurt, honey and fresh fruit.
Spinach, and green vegetables in general, are an excellent source of magnesium. Spinach contains a lot of it.
Broccoli also contains them, but in smaller quantities.
Cabbage (kale, Brussels sprouts) contributes just over 10%.
Recipe idea: Prepare a spinach and strawberry salad. Combine fresh spinach, sliced strawberries, slivered almonds and a light mustard and balsamic vinegar vinaigrette.
Dried fruit is a considerable source of magnesium.
Brazil nuts, in particular, top the list, followed by almonds, walnuts and hazelnuts, all rich in magnesium.
Recipe idea: Make Brazil nut energy balls. Blend Brazil nuts, dates and almonds, and add a touch of cocoa powder for a chocolaty taste. Shape into balls and refrigerate.
Wheat germ is rich in vitamins and trace elements: it contains magnesium .
It's easy to eat, sprinkled on salads, added to yoghurts, soups, etc.
On the other hand, it must never be heated, otherwise it will lose all its nutritional virtues!
Eating a variety of foods in reasonable quantities is one of the keys to a healthy diet. The foods mentioned in this article contain magnesium, but they should be cooked without excessive heat and eaten as little processed food as possible, so that they retain all their nutritional properties. In case of magnesium deficiency, supplementation may be necessary. In case of severe deficiency, consult your doctor.
