Top rich foods with magnesium and the importance of magnesium for the organism
top rich foods with magnesium

Before seeing foods rich in magnesium remember that it is the fourth most abundant chemical element in the composition of the human body (two-thirds of it are in the bones), representing 0.05% of it. It has the condition of macromineral along with sodium, calcium, phosphorus, potassium, chlorine, and sulfur, minerals whose daily needs exceed 100 milligrams (in contrast to microminerals or trace elements, for which those move between 1 and 100 mg).

Importance of Magnesium for the Organism

Principal functions

The role of magnesium within the organism is broken down into two main aspects:

  1. Structural, since as it has been said, it is mainly concentrated in the bone tissue.
  2. Regulatory, for its intervention in more than three hundred biochemical reactions. This work is, on occasions, a determining factor, since it conditions processes linked to obtaining energy within the cells.

Sources of Magnesium

Physiological functions

To his credit, as fundamental responsibilities shared with other substances, they guarantee the correct functioning of the musculature and the nervous system , strengthen both the immune system (being decisive in the synthesis of antibodies) and the bone and dental matrices and ensure the cadence of the heart rate (thanks to the activation of an enzyme in the operation of the sodium-potassium pump).

Metabolic functions

Its participation in a huge amount of metabolic phenomena confers, in turn, an important role in other basic cellular functions, as it helps stabilize blood glucose levels, the production of energy from glucose and protein synthesis, collagen, with which it maintains a particular synergy, and the immunoglobulins or antibodies, already mentioned above.

Functions of Magnesium

Support for Brain Function and Eye System

This mineral, in parallel, is fundamental in the transformation of the omega 3 fatty acids into docosahexaenoic acid, a substance vital for brain function and for the retina.

Joint Health

It is still possible to extend this list of magnesium functions by appealing to its performance at the joint capsule level, where it helps to preserve the ideal synovial fluid texture, without neglecting its contribution in combating stress, thrombus formation, and reactions. inflammatory

What happens if you do not consume a lot of magnesium?

This profile reveals unanimity within the scientific community when considering it an essential element for the proper functioning of the body. Not in vain, the deficiency states of magnesium trigger clinical pictures that can reach a severe severity, starting from basic manifestations of hypertension, digestive disorders, muscular weakness associated with cramps, tremors and paresthesias (tingling), fatigue, asthenia, and behavioral and cognitive alterations.

Lack of Magnesium

Why can there be a Magnesium Deficit?

The deficit usually appears by abuse in the consumption of processed foods to the detriment of fruits, vegetables and other raw foods. Simultaneously, it is associated with alcohol addiction, cirrhosis, renal failure, alterations in intestinal absorption or as a consequence of burns or surgical interventions.

What is the Recommended Daily Amount of Magnesium?

Expert nutritionists set as recommended a daily intake of magnesium between 300 and 350 mg for men and pregnant women and between 250 and 300 mg for non-pregnant women . With a very revealing detail: every 100 mg ingested daily above the recommendations, reduces the risk of suffering a stroke (stroke) by 9%.

Avoid Stroke with Magnesium

Where is Magnesium found in food?

To guarantee these contributions, nature provides us with a generous payroll of foods well endowed with magnesium in its composition. What happens is that the industrial processes of refining to which they are subjected to certain foods substantially reduce the concentration of this mineral, which can be reduced to 10% or less of the original quantity.

Factors that reduce the amount of Magnesium

And on the other hand, roasting, cooking, and boiling are responsible for the magnesium richness, for example, of the vegetables, being reduced by half. Also, other causes are found such as the presence of certain substances such as phytic acid and oxalic acid, which can inhibit absorption; medications, age and/or genetic factors.

Magnesium Sources

Some of the best sources of magnesium are dark green vegetables *, legumes, cereals, wheat bread, fish and nuts.

* Based on the aforementioned factors, chard or spinach, to name the leafiest green leafy vegetables in magnesium, are not included in the top ten that we will describe below given their habitual consumption after a thermal treatment.

Top rich foods with magnesium

Below is a compilation of the 10 best sources of food that provide quantities of the mineral magnesium in important doses.

Sunflower seeds

Sunflower and Magnesium Nuggets

How much Magnesium do they contribute?

At the top of this selection of foods rich in magnesium are sunflower seeds, with 387 grams per hundred grams. For this reason, its regular consumption is highly recommended to combat asthma, hypertension, migraines, and headaches and prevent heart attacks.

Nutritional Value and Properties

Something strikingly interesting in its composition is its richness in unsaturated fatty acids, a factor controlling cholesterol and triglyceride levels, and antioxidants (particularly vitamin E), due to which they reduce the risk of cancer and mitigate the effects of aging. Selenium also plays an important role in this task, due to its ability to promote the repair of cellular damage in DNA.

Its remarkable anti-inflammatory properties make this food useful to alleviate the symptoms of osteoarthritis and rheumatoid arthritis.

It is one of the most outstanding foods in dietary fiber, which is practical to cover two objectives: to improve intestinal transit and achieve that feeling of satiety so desired in weight loss regimens.


Caviar and Magnesium

How much Magnesium does it contribute?

Its 300 mg of magnesium per hundred grams place in this second place a food whose consumption, for obvious reasons, is not a regular part of the diet.

Nutritional Value and Properties

Among its nutritional benefits, you can find some similarities with what is described with regard to sunflower seeds. For example, it is a food very rich in vitamin E, since 100 grams contain 5.8 mg, in whose context we must add that it also has very respectable amounts of vitamin B12 or cobalamin, which makes it very advisable for people prone to gastric problems, and B5 (pantothenic acid), especially indicated in cases of tendency to suffer stress or migraines.

On the other hand, it is such the concentration of omega 3 fatty acids that contain a spoonful of caviar that ingesting it daily would be enough to combat clinical depressive or bipolar disorder.

Finally, within the mineral component, we must mention the iron, present in quantities that make this food very effective to prevent iron-deficiency anemia or even recover from it, and for those who practice sports of high demand that are associated with a strong wear of this mineral.


Almonds and Magnesium

How much Magnesium do they contribute?

Like most nuts, almonds are a good source of magnesium, possessing 270 mg per 100 grams.

Nutritional Value and Properties

But on its nutritional excellence, the first thing that should be noted is that there is scientific evidence that associates the habitual consumption of almonds with cardiovascular health. The secret lies in its high amount of mono and polyunsaturated fats, in whose molecules are predominant essential fatty acids. One of its main actions is based on balancing the cholesterol, HDL and LDL features.

In another order of things, the almond is considered a suitable food for the lack of calcium, because not in vain it is one of the main known sources of calcium. It is also recommended for diabetes, to help maintain blood glucose levels adjusted. In this last aspect, are their abundant slow-absorbing carbohydrates, low glycemic index, which decisively influences their ability to enter the diet of diabetics, in addition to controlling the sensitivity of these to insulin.

It provides soluble fiber of excellent quality, which contributes to the maintenance of an adequate intestinal functionality. Also, its content in vitamin E allows classifying the almond among foods with high antioxidant power.


Snails and Magnesium

How much Magnesium do they contribute?

This mollusk, excellently endowed with magnesium ( 250 mg per hundred grams ), has a very unique nutritional profile. It is a meat practically free of fats, so its caloric contribution is modest (no more than 80 calories per 100 grams).

Nutritional Value and Properties

Its proteins, if already in absolute value represent a large supplement, because of its exquisite biological value, they rival with those of the rest of animal origin, being a great source of essential amino acids.

They contain an excellent conglomerate of mineral substances that represent approximately 1.5% of the weight of a specimen, standing out above all the iron.

Among the vitamins, niacin ( vitamin B3 ) stands out. Its quantity in one hundred grams is twice what the WHO recommends for its daily intake; Therefore, given the implication of this vitamin in various metabolic reactions linked to the hydrolysis and oxidation of carbohydrates and lipids, snails are an interesting food ingredient in children, adolescents, and pregnant women.


Peanuts and Magnesium

How much Magnesium do they contribute?

Its 210 mg of magnesium per 100 grams is nothing but the tip of an iceberg of a food that is very useful in terms of nutrition.

Nutritional Value and Properties

In the first place, we will say that what apparently implies a handicap, its high-fat content, contains a virtue, that 50% is monounsaturated, basically being oleic acid. And we will also say that being a legume (against its erroneous consideration as a dry fruit), a quarter of chemical composition are proteins, so it has reserved an interesting role in muscle development.

We will draw attention to its richness in vitamins B3, B5, and folic acid. As for the first one, it makes it an optimal food for the entire circulatory system, excess cholesterol, diabetes, and arthritis. The B5 or pantothenic acid is ideal in the treatment of stress and migraines, as well as coadjuvant in the reduction of excess cholesterol.

And inside the mineral plot, in addition to magnesium contains enough zinc, which favors the assimilation and the deposit of insulin and collaborates with that in avoiding fatigue.

There is an ingredient similar in nature to cholesterol, beta-sitosterol, present in peanuts in higher amounts than other vegetables, which has been recognized as an important brake on the growth of tumor cells. The skin of the peanut contains is a source of antioxidant, when Resveratrol is found.


Legumes and Magnesium

How much Magnesium do they contribute?

In this food, the group stands out, as for the contributions of magnesium, chickpeas, beans, and peas, which contain about 150 mg per hundred grams, while lentils reduce that figure by half. Special mention deserves soy flour, product in which magnesium represents 247mg per 100 grams.

Nutritional Value and Properties

But legumes are, in general terms, one of the star foods of the Mediterranean diet and not by chance. Among the minerals, they stand out for their levels of potassium, iron, phosphorus, and zinc. The latter, in particular, makes legumes an essential food for the proper development of the organism, especially the immune system, from early childhood.

As for vitamins, all of them shine for their richness in almost all of group B, from which the huge repertoire of metabolic benefits implied by their consumption emerges.

Given that it is known that several of its components are involved in the regulation of lipoprotein metabolism, experts are beginning to prescribe them as a basic pillar of hypocaloric diets.

Skimmed milk powder

Skim Milk Powder and Magnesium

How much Magnesium do they contribute?

With an amount of 130 mg of magnesium per 100 grams, it is one of the foods of animal origin of choice in diets that seek to cover possible deficits of magnesium.

Nutritional Value and Properties

Its good nutritional profile is complemented by its abundance in:


  •  Potassium, macromineral of strategic importance, among other functions, in the control of hypertension.
  •  Phosphorus, another fundamental macromineral in multiple tissues and systems.
  •  Vitamin B2 (riboflavin), effective to fight insomnia and stress.
  •  Vitamin B5 (pantothenic acid), another enemy of stress and able to contribute to the reduction of LDL cholesterol.
  •  Vitamin B7 (biotin), specific for the health of the epithelial and corneal tissues (skin, hair, nails …), in addition to helping to balance blood glucose.


Pistachios and Magnesium

How much Magnesium do they contribute?

With 122 mg of magnesium per 100 grams, they occupy a well-deserved place in this list because, in addition, its consumption is highly advisable given the extraordinary biological quality of its fatty matter, basically monounsaturated and with a predominance of oleic acid in its composition. From this aspect, it is clear that pistachio is considered a very heart-healthy food.

Nutritional Value and Properties

Pistachios are an invaluable source of vitamin B6, irreplaceable in the production of hemoglobin, the pigment that, contained in red blood cells, carries oxygen to the cells through the blood. But it also highlights its key role in the synthesis of the myelin coating of nerve cells, without which the transmission of the nerve impulse would not be effective. Do not end there the actions of this vitamin so abundant in the pistachios in the nervous system, it intervenes in the synthesis of some neurotransmitters such as serotonin, melatonin, adrenaline and gamma-aminobutyric acid.

A differential fact compared to other nuts is its content in two carotenoids, lutein, and zeaxanthin, antioxidants whose most specific action is exerted on the macula of the retina. And within its antioxidant power, it should not forget its high contribution of vitamin E.

Finally, we will emphasize that for its richness in iron, this food plays a good role in those people who develop intense physical efforts and in women of very abundant menses.

Dark chocolate

Black Chocolate and Magnesium

How much Magnesium does it contribute?

Its 100mg of magnesium per hundred grams is derived from the richness of the cocoa seeds used as raw material in the manufacture of bitter or black chocolate that, in another order of things, is listed as one of the best sources of edible antioxidants.

Nutritional Value and Properties

In its chemical composition come into play a category of organic substances biologically very active among which the flavonoids stand out, of enormous capacity to act as antioxidants at the cellular membrane level. In particular, the flavonoids of bitter chocolate promote the synthesis of nitric oxide in the outer layer of the arterial wall.

This oxide, of gaseous consistency, causes vascular relaxation, giving greater fluidity to the bloodstream and, consequently, reducing blood pressure. There are even some studies that say that the regular consumption of bitter chocolate (at least twice a week) is a brake, ciphered by 30%, to the process of forming the dreaded plaques of atheroma in the arterial walls.

To conclude, say that cocoa also has great contributions of iron, calcium, provitamin A and vitamins E, B1, B2, and B3.

Wholemeal bread

Wholemeal bread

How much Magnesium does it contribute?

One hundred grams of this food provides our body with 78 mg of magnesium. But perhaps their greatest interest for their inclusion in the diet comes from the protective action of their fiber against cardiovascular processes. In addition, the flour of the wholemeal bread conserves intact the amounts of the two vitamins of group B own of wheat, thiamin, and niacin.

Nutritional Value and Properties

But to more accurately reflect the advantages of this bread compared to white, suffice it to say that it contains almost 70% more iron, triple zinc and magnesium, twice as much potassium and more than twice as much phosphorus.

A very interesting fact for those who suffer from gout or are at risk of suffering from it is the absence of purines (nitrogen compounds derived from DNA), so consuming wholemeal bread decreases the synthesis of uric acid.

On the other hand, the glycemic index is significantly lower than white bread, which makes it possible to include it in diabetic diets. In a complementary way, it prevents the onset of type 2 diabetes by being a promoter of insulin secretion.