Magnesium is a mineral that plays an essential role in more than 300 biochemical functions in the body, such as regulating heart rate, the nervous system, and sleep. It is also highly effective in relieving muscle pain and spasms, stimulating digestion (it effectively fights constipation), and preventing migraines.
The body contains 20 to 30 g of magnesium, 60% of which is found in the bones and 30% in the muscles.
As you will have understood, it is vital for our health. The current daily recommendation for adults is 300 mg/day of magnesium for women and 350 mg/day for men. However, it is estimated that 80% of people are deficient due to poor agricultural soil quality or an unbalanced diet. The main signs of a deficiency in this essential mineral are: stress, anxiety, cramps, sleep disorders, and chronic fatigue.
To address these deficiencies, here are 5 foods you can add to your diet to increase your intake of magnesium:
Spinach
Spinach, and leafy green vegetables more generally, are excellent sources of magnesium. One cup of cooked spinach contains approximately 157 mg of magnesium, or 39% of the recommended daily intake. They are also rich in iron, manganese, and vitamins A, C, and K. Nothing but good things!
A little tip: Do not cook them for too long, as you risk losing nutrients, especially when boiling them in water.
Whole grains and pseudo-grains
Whole grains are a source of dietary fiber, vitamins, minerals, and antioxidant compounds. Their outer layer, also called bran, is an important source of magnesium. This is why refined grains, from which this outer layer has been removed, are considered demineralizing or acidifying. Whole-grain bread, whole-wheat pasta, and brown rice are therefore preferred. Special mention should go to pseudo-grains such as buckwheat and quinoa, a 100 g serving of which provides 230 mg of magnesium.
Nuts and seeds
Nuts and seeds are divided into three categories: oilseeds (flax, pumpkin, sesame, sunflower, etc.), tree nuts (almonds, walnuts, hazelnuts, pistachios, etc.), and oil-rich fruits (olives, avocados, coconuts).
Almonds and cashews are particularly recommended for meeting daily magnesium needs. They contain approximately 230 mg per 100 g. Less well known but much richer in minerals, Brazil nuts can be considered a superfood, as they provide 375 mg of magnesium per 100 g. They are also anti-inflammatory, making them the perfect snack!
It is recommended to include nuts and seeds in your diet. They fit into a balanced diet.
Bananas
They are known for their high content of potassium and vitamins, but they are also the fruit richest in magnesium. They provide nearly 35 mg per 100 g. Dried bananas provide 105 mg per 100 g. More generally, dried fruits such as figs, dates, and apricots are little magnesium powerhouses.
Dark chocolate
It is very rich in magnesium, with 64 mg per square, or 16% of the recommended daily intake.
100 g of cocoa powder provides approximately 500 g, while dark chocolate containing 70% cocoa provides approximately 170 mg per 100 g.
Dark chocolate also contains prebiotic fiber that nourishes the healthy bacteria in your gut, and is packed with beneficial antioxidants. To get the most out of its benefits, be sure to choose a product containing at least 70% cocoa solids. A higher percentage is even better. ;)
