Magnesium is essential to life. It is therefore important to consume foods with sufficient magnesium every day. But which foods are particularly suitable for meeting personal needs?
In order to absorb sufficient magnesium, it is advisable to consume plant-based and fiber-rich foods in particular. In general, it can be said that many naturally grown foods contain magnesium.
Why magnesium intake has decreased
However, according to the results of a study, the consumption of such foods has declined significantly in recent decades due to changes in eating habits. Another problem is the depletion of magnesium during food processing.
foods with magnesium
The research reports that magnesium-rich foods that help meet daily needs include, for example, almonds, bananas, black beans, broccoli, and brown rice. Other foods high in magnesium include flaxseed, spinach, nuts, and oatmeal.
According to study author Mohammed S. Razzaque, soybeans, corn, tofu, whole grain products, sesame seeds, sunflower seeds and pumpkin seeds also have a high magnesium content.
Cover magnesium requirements with plant-based foods
The results of the study show that there are a variety of plant-based foods that are particularly beneficial in meeting magnesium needs. This is also confirmed by the German Society for Nutrition (DGE).
In a statement, the DGE experts name whole grain products, legumes, green leafy vegetables, nuts, seeds, fish and seafood as good sources of magnesium. In addition, potatoes, bananas, meat and dairy products can also contribute to the sufficient absorption of magnesium, which is due to the frequent consumption of such foods.
Many of these foods are also highlighted by nutritionist Anna Taylor of the Cleveland Clinic in the United States as good sources of magnesium intake.
In particular, she recommends various nuts and seeds. For example, you can consume roasted almonds, with 28 grams of the almonds having 80 milligrams of magnesium. In addition, a single tablespoon of flaxseed provides 40 milligrams of magnesium.
Very high content of chia seeds and pumpkin seeds
According to Taylor, roasted cashew nuts can also help to meet the need for magnesium, since 28 grams already contain 72 milligrams of magnesium. Chia seeds (28 grams have 111 milligrams) and roasted pumpkin seeds (28 grams contain 150 milligrams of magnesium) also contain extremely high values.
Legumes as a source of magnesium
Another good source of magnesium are legumes. Black beans, cooked edamame, and lima beans, for example, provide high levels of magnesium, according to Taylor. If you want to cover your magnesium needs with vegetables, the nutritionist also recommends consuming green peas, potatoes, spinach, chard, cabbage and sweetcorn.
Fruit with a lot of magnesium
But not only vegetables are suitable for covering the daily need for magnesium, there are also various types of fruit that are rich in magnesium.
For example, a single avocado already provides around 58 milligrams of magnesium. A medium-sized banana has about 32 milligrams of magnesium. Papaya and blackberries should also be mentioned as other fruits containing magnesium.
Dairy products to absorb magnesium
While dairy products are primarily associated with high levels of calcium, they are also good sources of magnesium, according to Taylor.
Other foods that many would not expect to serve as a source of magnesium include tap water, sparkling water and dark chocolate with 70 to 85 percent cocoa content.
Choosing the right food is crucial
In principle, it is not a problem to cover the daily magnesium requirement through normal nutrition and thus avoid a magnesium deficiency (hypomagnesaemia), which can lead to muscle cramps, sleep disorders, tiredness, constipation, diarrhoea, nausea and vomiting. It’s all about choosing the right foods. (as)