It is estimated that 1 in every person does not consume enough magnesium through food.
Magnesium is one of the most important minerals for muscle movement and participating in cellular respiration processes.
This article describes which foods are richest in magnesium, and a list is detailed with their amount.
Magnesium: What is it, and what is its function?
Magnesium (Mg) is one of the essential nutrients that fall into microminerals.
In addition, this mineral plays a fundamental role in protein synthesis and cellular respiration. (4)
Together with calcium, magnesium fulfills the function of activating muscle movement. Including foods rich in magnesium is essential for an athlete.
The lack of foods with magnesium causes changes in the metabolic rate. But it can also cause sleep disorders such as insomnia, chronic muscle fatigue, low testosterone, and depression. So that this does not happen, the solution is as easy as including foods rich in magnesium in the diet.
Magnesium Rich Foods – Full List
It is known that only a quarter of the population in developed countries receive the recommended amount of magnesium through food. (1) For this reason, nutritionists have raised the alarms.
Knowing which foods are rich in magnesium is of fundamental importance so as not to suffer the symptoms of its lack.
Below you can see a list of the foods richest in magnesium:
|Food||Magnesium content in 100 g|
|Chia seeds||350 mg|
|Pumpkin seeds||200-280 mg|
|Dark chocolate||200-260 mg|
|Peanut oil, groundnut||150 mg|
|Mackerel, mackerel, mackerel||100 mg|
|Integral rice||90-100 mg|
|Green foods (spinach, chard, etc)||60-80 mg|
|Banana, banana||20-25 mg|
Cereals ( oats, brown rice ) contain between 100 and 150 mg of Mg per 100 g. White meats such as fish (tuna, mackerel) have between 100 and 120 mg. At the same time, green vegetables contain between about 60 to 80 mg. Here is a list of foods with magnesium:
Recommended amount of magnesium per day
The recommended amount of magnesium per day varies by gender and age.
The recommended amount of magnesium per day for an adult male is 400-420 mg. In the case of women, this figure is 310-320 mg. The maximum recommended dose is 600-700 mg per day. (3)
Including magnesium-rich foods in the diet is enough to cover these needs. Supplements can always be taken under a doctor’s recommendation if the lack is chronic.
Symptoms of a lack of magnesium
A lack of foods with magnesium is related to aging of the skin, bones, and disorders in the muscular system. If the deficiency occurs chronically, it can be a cause of osteoporosis.
The symptoms of a lack of magnesium are:
- Muscle spasms and cramps
- Increased blood pressure and heart rate
- Frequent headaches and insomnia.
- Memory and attention problems
- Mood swings and increased irritability
- Overreactions under stressful situations
Magnesium-rich foods and sports
People who regularly play sports need more foods rich in magnesium.
Magnesium is necessary to transform creatine phosphate into ATP. Therefore, when there is a lack of this mineral, there is a greater probability of muscle fatigue. (2)
Simply put, the lack of magnesium-rich foods hinders normal muscle function. For this reason, an athlete needs up to 20% more foods rich in magnesium per day.
In addition, it is essential to know that some eating methods, such as the low-carbohydrate diet or the ketogenic diet, can cause this mineral to be expelled excessively. Before venturing into this type of diet, consult a nutritionist.
Other tips on foods rich in magnesium
Magnesium is a mineral whose absorption can be interfered with by other foods or medications. To obtain a sufficient amount of magnesium through food, you must bear in mind that:
- The effects of antibiotics can interfere with the absorption of magnesium.
- Zinc also interferes with magnesium absorption.
- Diuretics can increase the loss of magnesium through urine.
- An excess of magnesium can cause cardiovascular disorders and intoxication.
- Magnesium is an essential micronutrient; its primary function is activating muscle movement and cellular respiration.
- The foods rich in magnesium par excellence are chia seeds, nuts, dark chocolate, and pseudocereals.
- The most common symptoms of magnesium deficiency are chronic fatigue, muscle cramps, and psychological disorders.
- The recommended amount of magnesium per day is about 400 mg for an adult man and 315 mg for women.
- Including foods rich in magnesium is essential in the diet of an athlete.