Magnesium is present in all cells of the body. It plays an essential role, especially in protein synthesis, nerve transmission, regulation of heart rate, muscle contraction and bone fortification. Considered a natural anti-stress but also a calming, magnesium would also be effective in treating mild to moderate depression.
Here are the foods that contain the most
- The almonds
A particularly nutritious food, almonds are rich in vitamins, minerals and antioxidants. These shelled fruits have a high magnesium content, approximately 200 mg for 70 g. Although oilseeds are fatty, they help limit the absorption of lipids by promoting the feeling of satiety, so they do not make you fat, even if you should not abuse them. It is preferable to eat the almond with its thin skin to better benefit from all its nutritious contributions.
Dark chocolate, in addition to being delicious, is particularly rich in magnesium. Cocoa powder provides approximately 500 mg for a serving of 120 g while dark chocolate at 70% cocoa provides approximately 170 mg for 100 g. A source of iron and manganese, chocolate contains antioxidants, beneficial for fighting free radicals that can be harmful to cells, thus promoting the development of diseases.
- Sunflower seeds
Sunflower seeds are a delicious addition to salads, pasta dishes and pastries. Rich in minerals, vitamins and essential fatty acids, these foods have a high rate of magnesium, approximately 200mg for 70g.
- Fatty fish
Fatty fish such as sardines, mackerel and salmon are recommended to supplement the daily magnesium requirement which is approximately 6 mg/kilo. Rich in protein, fish provide a good amount of B vitamins, selenium, potassium and essential fatty acids such as omega 3. About 100 g salmon fillet brings 30 mg of magnesium while 100g of sardines in oil can contain up to 500 mg.
Nuts, especially Brazil nuts, are great sources of magnesium. They contain approximately 70 mg for 100 g. Grilled or eaten in nature, they also provide fibre, protein and good fats such as omega 6 and 9. They contribute to the relaxation of the vessels and are therefore beneficial for cardiovascular health.
- The green vegetables
- Brown rice
Beans improve bone development, provide a good amount of fiber and promote iron absorption. Dried beans also contain minerals, vitamins and vegetable proteins, necessary for the proper functioning of the body. Dried beans are sources of magnesium at a rate of approximately 60 mg for 70 g of beans .
Green vegetables are often indicated for a balanced and healthy diet. Good for the eyes and the heart, they are also an effective ally for weight loss. Low in calories, these foods provide the trace elements, minerals, calcium and vitamins the body needs to stay healthy. Rich in potassium and magnesium, green vegetables help regulate blood pressure. If 70 g of spinach brings about 45 mg of magnesium, 120 g of cooked Brussels sprouts provides approximately 100 mg. As for the parsley, dandelion and artichoke, a portion of 93 g contains approximately mg of magnesium.
Unlike white rice, brown rice retains a large part of its nutrients since only the layer that covers the grains has been removed, it has not been polished. It provides fibre, protein, calcium, potassium, iron, vitamins and magnesium, approximately 40mg for 100 g. Eaten in salads, puddings, pilaf or dessert, brown rice helps prevent cardiovascular disease, lower bad cholesterol levels and the risk of diabetes while boosting immunity and bone health.
Bananas are appreciated for their high potassium content, which is particularly favorable to the prevention heart disease. This fruit, both sweet and soft, also contains magnesium, at the rate of 35mg for 100 g of banana. A true health food, it provides fiber and carbohydrates while increasing the energy reserve. This is why it is indicated for athletes and active people.
Tofu is not only a great supplier of vegetable proteins, it also provides an interesting amount of magnesium, 30 mg for 60 g of raw tofu. Thanks to its iron, calcium, selenium and manganese content, this soy-based food strengthens the immune system. Low in calories, it is beneficial for the line while offering an excellent substitution for meat and fish.
Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.
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