There are many foods rich in magnesium. Among those that contain the most magnesium, we can cite seeds, nuts, seaweed, green vegetables, whole grains, fruits, herbs, and spices.
In this article, find the list of foods richest in magnesium, the waters that contain the most, as well as advice for making up for a magnesium deficiency.
Foods rich in magnesium
Magnesium is an essential dietary mineral. It is the second most common electrolyte in the human body.
Additionally, magnesium deficiencies are common in the modern Western diet because grains used in industrial products are often refined, losing their magnesium content. They can cause various symptoms, disrupting good health.
Natural, unprocessed foods rich in fiber contain significant amounts of magnesium. This is the case for oilseeds, seeds, leafy green vegetables, algae, and whole grains, which are most often not consumed sufficiently.
It is entirely possible to avoid and correct a magnesium deficiency through simple dietary changes, starting with switching to the right foods.
List of foods richest in magnesium
Here is the list of foods richest in magnesium, with the average amount of magnesium they contain:
- Dehydrated sea lettuce algae (30 gr): 714 mg of magnesium
- Dehydrated Wakame seaweed (30 gr): 315 mg
- Dehydrated Kelp (30 gr): 300 mg
- Dehydrated basil (30 gr): 200 mg
- Dehydrated mint (30 gr): 171 mg
- Sea salt (30 gr): 143 mg
- Cocoa powder without sugar (30 gr): 143 mg
- Dehydrated parsley (30 grams): 110 mg
- Flax seeds (30 gr): 110 mg
- Brazil nuts (30 gr): 105 mg
- Almonds (30 gr): 80 mg
- Pumpkin seeds (30gr): 65 mg
- Cooked spinach (1 half cup): 78 mg
- Cashew nuts (30 gr): 74 mg
- Raw buckwheat (30 gr): 66 mg
- Dark chocolate 70% (30 gr): 65 mg
- Soy milk (250ml): 61 mg
- Cooked black beans (1 half cup): 60 mg
- Turmeric powder (30 gr): 60 mg
- Raw quinoa (30gr): 56 mg
- Avocado (1 normal): 55 mg
- Edamame cooked Japanese beans (1 half cup): 50 mg
- Peanut butter (2 tablespoons): 50 mg
- Whole wheat bread (2 slices): 46 mg
- Boiled potatoes with skin (100 gr): 43 mg
- Dietary yeast (30 gr): 42 mg
- Cooked brown rice (1 half cup): 42 mg
- Low-fat plain yogurt (1 large): 42 mg
- Oat flakes (30 gr): 36 mg
- Cooked red beans (1 half cup): 35 mg
- Banana (1 medium): 32 mg
- Cooked salmon (100 gr): 26 mg
- Milk (one cup): 25 mg
- Grilled chicken breast (100 gr): 22 mg
- Grilled beef (100 gr): 20 mg
- Dried figs (30 gr): 15 mg
- Arugula (30 gr): 13 mg
- Cooked artichoke (30 gr): 13 mg
- Cooked broccoli (1 half cup): 12 mg
- Grape (30 gr): 10 mg
- Apple (1 medium): 9mg
Nb: a cup corresponds to a content of approximately 200 to 250 ml.
The product containing the most magnesium is therefore sea lettuce algae, which contains on average 2780 mg of magnesium per 100 grams of dehydrated product.
The food with the most magnesium is flaxseed, which contains around 372 mg per 100 grams.
Finally, the fruit containing the most magnesium is the banana, with 32 mg of magnesium on average.
Water is also a good source of magnesium, in addition to food. It can provide approximately 10% of the daily magnesium intake.
Also Read: Foods rich in iron: table and advice in case of anemia
What water is richest in magnesium?
Here is the list of waters containing the most magnesium:
- Hepar (119 mg/L)
- Contrex (74mg/l)
- San Pellegrino (50 mg/L)
- Vittel (42mg/L)
- Evian (24 mg/L)
- Tap water (15 to 20 mg/L)
On average, water makes up about 10% of the daily magnesium intake. About 50% of the magnesium in magnesium-rich mineral water is absorbed when consumed outside of meals. This absorption is even better when water is consumed with a meal.
The daily water requirement is 1.9 liters for men and 1.5 liters for women, under normal temperature conditions and for moderately active people.
Symptoms of magnesium deficiency
Most often, the first signs of magnesium deficiency include loss of appetite, lethargy, nausea, vomiting, fatigue, and weakness.
Depending on its severity, a magnesium deficiency may manifest itself with one or more of the following symptoms:
- Neuromuscular symptoms: tremors, muscle fasciculation, muscle spasms and cramps, muscle twitching, numbness, tingling and weakness.
- Cognitive symptoms: agitation, depression, sudden change in behavior, encephalopathy, seizures, sleep disturbances.
- Cardiac symptoms: cardiac arrhythmia ( ECG change ).
- Digestive symptoms: loss of appetite, nausea, vomiting.
- Metabolic symptoms: hypokalemia, and hypocalcemia (lack of potassium and calcium in the blood).
Over the long term, low levels of magnesium have been linked to a number of chronic diseases, such as Alzheimer’s disease, insulin resistance and type 2 diabetes, hypertension, cardiovascular disease ( for example, strokes), migraines, and attention deficit hyperactivity disorder.
The recommended daily intake of magnesium for adults is:
- 420 mg in men
- 320 mg for women
- 350 mg in pregnant women
The best way to know if you suffer from a magnesium deficiency will be to carry out a blood test, in consultation with your doctor.
How to treat a lack of magnesium (deficiency)?
If you suffer from a magnesium deficiency, you should start by eating more foods rich in magnesium and drinking water richer in magnesium.
To do this, you must adopt a natural, balanced, and anti-inflammatory diet.
This diet allows you to consume more green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, which are good sources of magnesium. In general, foods with fiber contain more magnesium.
When dietary changes are not enough to fill the deficiency, a magnesium supplement can be used. Research has shown that magnesium glycinate is one of the best-absorbed forms, along with citrate, chloride, lactate, and aspartate.
Finally, very high doses of zinc, from supplements (140 mg/day), can interfere with the absorption of magnesium, and disrupt the magnesium balance in the body
Magnesium in athletes
In athletes, magnesium needs are increased. Indeed, physical activity increases mineral losses, via urine, perspiration, and energy production. These losses can increase magnesium requirements by 10 to 20%.
Additionally, magnesium intake below 260 mg per day for men, and 220 mg per day for female athletes, can lead to magnesium deficiency.
We know that it is essential to have sufficient magnesium levels to maintain physical performance.
For athletes practicing bodybuilding, a lack of magnesium can lead to a drop in energy metabolism and a reduction in performance.
For endurance athletes, it has been shown that a higher magnesium intake is associated with better performance, via a reduction in oxygen requirements, and better activity of cardiorespiratory functions.
However, the positive effects of magnesium in athletes are mainly found in athletes who have a deficit or deficiency. Evidence does not support a beneficial effect of magnesium supplementation in athletes who already have high magnesium levels.
Benefits and roles of magnesium
Magnesium is an essential element for the proper functioning of the body. In fact, it is involved in more than 300 reactions, allowing the body to function optimally.
Roles of magnesium in the body:
- Cofactor of enzymes involved in protein synthesis, vitamin D, muscle contraction, nerve transmission, neuromuscular conduction, regulation of blood sugar, and blood pressure.
- Active transport of calcium and potassium ions across cell membranes, which is essential for the conduction of nerve impulses, muscle contraction, maintenance of vasomotor tone, and normal heart rhythm.
- Important structural roles for the structure of bones, proteins, many enzymes, mitochondria, DNA and RNA.
- Immune functions (activity of macrophages, granulocytes, lymphocytes, and monocytes).
The importance of magnesium on immune functioning in the context of infections lies above all in the importance of magnesium as a cofactor in the metabolism of vitamin D. This means that if there is a lack of magnesium, less than twenty D will be produced by the body. As a result, a magnesium deficiency can lead to multiple disruptions in the inflammatory response and its regulation.
Benefits of magnesium:
Having a sufficient level of magnesium in the body offers many benefits:
- Reduction in pain (fibromyalgia, menstrual pain, migraines, and headaches).
- Decreased blood pressure.
- Reduce symptoms related to asthma.
- Control of blood sugar (glucose in the blood).
- Improvement of physical abilities.
- Increased muscle oxygenation.
- Reduction of symptoms of depression.