Magnesium and Diet: Where Can You Find Magnesium?

Margriet KroesHolistic Therapist15 august 20244 min. reading time

Do you prefer to rely on Mother Nature to keep your health in top condition? Then it's useful to specifically delve into magnesium in your diet. Our bodies crave this mineral! Unfortunately, our Western diet presents a significant challenge in this area, with a risk of deficiency lurking. We will tell you which magnesium-rich foods should not be missing from your next shopping list to prevent this.

The source of our magnesium-rich food, which this blog is about, starts in the soil. Logically, plants extract their nutrients from it, which in turn ensures the best end result on our plates. Artificial fertilisation, food processing, and soil depletion are some of the reasons why our daily meals do not contain the amount of magnesium we so desperately need.

Moreover, the absorption of magnesium by our body is quite vulnerable in combination with other vitamins and minerals. It’s useful to take this into account when planning your menu. Our blog All About Magnesium goes into further detail on this.

What Does Magnesium Do?

Magnesium is an essential mineral for your body and health. Adequate intake and absorption of magnesium ensure sufficient energy and relaxation in your body. Additionally, it plays a crucial role in more than 300 processes in your body. You can imagine that if this cofactor is lacking, many physical, mental, and emotional systems in the body slow down, resulting in various complaints. Read here which type of magnesium you can specifically use for:

Bone formation and maintenance of strong bones
Maintenance of strong teeth
Mood
Cell division process
Memory, learning performance, and concentration
Maintenance of a normal energy-yielding metabolism
Reduction of fatigue and tiredness
Normal functioning of muscles and nerves

Find Your Source of Magnesium in Food

Magnesium is found in many healthy foods:

Green leafy vegetables
Avocado
Nuts
Seeds
Meat
Fish
Chicken
Cocoa
Beans
Bananas
Whole grains

Do you want to eat more magnesium-rich foods? Then it's useful to know how much magnesium is in which foods and how much magnesium you need. This way, you can successfully supplement your own menu!

If you search online for information about magnesium-rich foods, you will quickly end up in the vegan corner. No worries! Even if your preference leans more towards meat, chicken, fish, and dairy, you're on the right track. For instance, 100 g of chicken breast equals 29 mg of magnesium, 100 g of pork contains 28 mg of magnesium, and 100 g of beef has 21 mg of magnesium.

Do You Choose Fatty Fish as a Source of Magnesium?

Eating fatty fish once a week is always a good idea to naturally obtain sufficient omega 3. But did you know that 100 g of salmon also contains about 27 mg of magnesium, and mackerel even 97 mg? Add the right magnesium-rich vegetables, and you’ll greatly benefit your muscles, nerves, and energy levels.

Beans Rank High on the List of Magnesium-Rich Foods!

Beans contain many different nutrients, including magnesium. Are you making a dish with black beans? A good choice if you're aiming to supplement magnesium through food. Per 100 g of black beans, you get 80 mg of magnesium. For dried soybeans, this is 250 mg per 100 g, and for kidney beans, 140 mg of magnesium per 100 g.

Eat Plenty of Green Vegetables with Magnesium

A healthy plant with green leaves needs energy to grow. The chlorophyll in these green leaves absorbs energy from sunlight to grow. Without magnesium in the soil, chlorophyll in the leaves cannot absorb energy and cannot produce food for the plant. This is true for the plants from which we pick our vegetables, but also for us as humans. Eating preferably organic green leafy vegetables gives our magnesium intake a huge boost! Leafy greens rich in magnesium include kale, spinach, lettuce, turnip greens, and endive. Spinach contains about 47 mg of magnesium per 100 g.

Magnesium in Nuts

Quick and nutritious magnesium snacks that we must mention in this blog are cashews, almonds, and Brazil nuts: they are versatile in healthy nutrients with magnesium as a standout. Almonds rank third with 270 mg of magnesium per 100 g. Second is a handful of cashews with 292 mg of magnesium, and in first place are Brazil nuts. Per 100 grams, this nut contains no less than 376 mg of this mineral.

Magnesium in Bananas

Do you regularly grab a banana for convenience or before exercising? Good choice! Per 100 g of banana, you get 27 mg of magnesium. Since milk and grains also contain magnesium, you start your day energetically with a banana pancake made with 1 banana, 75 g of oats, an egg, and 100 ml of milk.

Is There Magnesium in Chocolate?

It sounds too good to be true: eating chocolate to supplement your magnesium. Yet it's true. A portion of dark chocolate with more than 70% cocoa contains 64 mg of magnesium. Needless to say, too much chocolate does not improve your health, but you can enjoy 30 g with peace of mind!

Good to Know

Are you someone who prefers unprocessed foods to provide your body with the necessary vitamins and minerals? Then there is a wide range of magnesium-rich foods available. Especially if you often experience muscle issues, feel more stress, and regularly have an energy dip. Combine green vegetables, nuts, beans, and fatty fish with grains, meat, and chicken daily. Add banana with dark chocolate, and your menu is complete. Therefore, it's handy to put magnesium-rich foods at the top of your next shopping list.

Want to know more about magnesium? Visit the store where our Health Coach can provide personal advice.

Sources:

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National Institutes of Health. Magnesium. (2022). Fact Sheet for Health Professionals. Retrieved from NIH