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 tranquilizer, 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 nuts have a high magnesium content, about 200 mg per 100 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 consume the almond with its thin skin to better benefit from all its nutritional contributions.
Dark chocolate, in addition to being delicious, is particularly rich in magnesium. Cocoa powder provides about 500 mg per 100 g serving while 70% cocoa dark chocolate provides about 170 mg per 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, around 320 mg per 100 g.
- oily fish
Oily fish such as sardines, mackerel and salmon are recommended to supplement the daily magnesium requirement which is around 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 100g of salmon fillet provides 30mg of magnesium while 100g of sardines oil can contain up to 460 mg.
Nuts, especially Brazil nuts, are great providers of magnesium. They contain about 120 mg per 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.
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 per 100 g of beans.
- The green vegetables
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 100 g of spinach provides about 45 mg of magnesium, 100 g of cooked Brussels sprouts provides about 100 mg. As for parsley, dandelion and artichoke, a 100 g serving contains around 35 mg of magnesium.
- brown rice
Unlike white rice, brown rice retains much of its nutrients since only the layer covering the grains has been removed, it has not been polished. It provides fibre, protein, calcium, potassium, iron, vitamins and magnesium, around 40 mg per 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 valued for their high potassium content, which is particularly beneficial in preventing heart disease. This sweet and chewy fruit also contains magnesium, at a rate of 35 mg per 100 g of banana. A true health food, it provides fiber and carbohydrates while increasing the energy reserve. That is why it is indicated for athletes and active people.
Tofu is not only a great provider of vegetable protein, it also provides an interesting amount of magnesium, 30 mg per 100 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.
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