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Main to remember
- Pumpkin seeds are a food rich in magnesium, containing 165 milligrams per portion.
- Green vegetables, nuts and legumes also offer adequate magnesium.
- The incorporation of various foods rich in magnesium in your diet can help you respect the recommended food allowance from 300 to 400 milligrams.
An ounce of dried pumpkin seeds provides around 165 milligrams (MG) of magnesium. Several common foods behave in almost the same amount of magnesium per portion. The inclusion of a variety of magnesium sources in your diet can help you meet your daily needs.
1. Spinach
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Portion: 1 cup
Magnesium: 160 mg
A cup of cooked spinach delivers 160 mg of magnesium, almost the quantity you get from a portion of pumpkin seeds. Spinach also provides iron, vitamin K and antioxidants. It is easy to throw in smoothies, breakfast omelettes, soups or sautéed accompaniment dishes.
2. Grand Swiss
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Portion: 1 cup
Magnesium: 150 mg
A cup of cooked beacon contains approximately 150 mg of magnesium, making it one of the most leafy green sources of this mineral. It is also rich in potassium and vitamin C, which support heart and immune health. Try it in jiggles, soups or jumped with garlic.
3. Quinoa
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Portion: 1 cup
Magnesium: 120 mg
A cooked cup of quinoa provides approximately 120 mg of magnesium, as well as high quality fibers and vegetable proteins. This gluten -free grain is also rich in B vitamins and iron. Use quinoa as a basis for bowls and cereal salads or instead of oats for breakfast.
4. Nuts of Brazil
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Portion: 6 nuts
Magnesium: 107 mg
Brazil nuts contain approximately 107 mg per portion, or about six nuts. They are also very high in selenium, offering more than 100% of your daily needs in a single nut. So, to avoid consuming too much selenium, take advantage of Brazil nuts from time to time.
5. Edamame
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Portion: 1 cup
Magnesium: 100 mg
A cup of cooked edamame contains almost 100 mg of magnesium, plus proteins based on plants and isoflavones (compounds that imitate estrogens) which can support bone and cardiovascular health. These young soybeans can be steamed with a pinch of sea salt, soaked in soy sauce like snack or thrown into salads.
6. Tofu
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Portion: 1/2 block
Magnesium: 100 mg
Half of a firm tofu block contains approximately 100 mg of magnesium, making it a strong plant source of this mineral. It is also rich in protein and calcium (when enriched with calcium). Incorporate it into jumpers, scrambles, soups, sandwiches or smoothies to improve the texture and nutrition of your meal.
7. Chia seeds
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Portion: 1 ounce
Magnesium: 100 mg
An ounce of chia seeds contains approximately 100 mg of magnesium. These tiny seeds are a good source of fiber and provide calcium, proteins and iron. Mix chia seeds in smoothies, yogurt, oatmeal or hitters for pastries such as muffins or pancakes.
Daily magnesium need
Most adults need Between 300 and 400 mg of magnesium per day, but needs vary depending on age, sex, pregnancy and lactation status.
The needs for adults are as follows:
| Age group | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 19-30 | 400 mg | 310 mg | 350 mg | 310 mg |
| 31–50 | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ | 420 mg | 320 mg |
Many people don’t have enough magnesium. By including more rich in magnesium, Whole Foods can help you reach your recommended magnesium intake and improve your overall health.
Why magnesium counts
Magnesium is involved in more than 300 biochemical reactions in the body, including muscles and nerve functions, maintaining regular blood sugar and support for healthy bones.
Because magnesium is involved in many processes, the first signs of deficiency may include muscle cramps, fatigue, irritability and bad sleep. Chronically low levels can also increase the risk of heart disease, high blood pressure and osteoporosis.
Food sources vs supplements
You may know the additional types of magnesium, such as magnesium citrate, magnesium glycinate or magnesium oxide.
Although magnesium supplements can be prescribed for specific reasons, such as the correctness of a nutrient deficiency, supporting healthier blood pressure or managing constipation, they are delivered with different degrees of absorption and potential side effects.
Unless your health care provider prescribes an additional cost, food is the best place to get magnesium (and most other nutrients). Magnesium -rich foods provide other vital micronutrients, healthy fibers and fats, which can help stimulate its overall absorption.
In addition, you are much less likely to consume too much magnesium from whole sources of food compared to an external supplement.
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