Magnesium is the fourth most abundant mineral in our body , essential for a multitude of biochemical reactions related to the functioning of the nerves, the synthesis of proteins, the control of glucose in the blood and the regulation of blood pressure, in addition to being part of bones and be necessary for the synthesis of genetic material (DNA and RNA). And, therefore, including foods that contain it in our diet is essential for health.
According to Harvard University (USA), the food that contains the most magnesium is bulgur , a cereal widely used in the cuisine of the Middle East and North Africa, with 230 milligrams of magnesium per cup of dry cereal. It is followed by barley (158 mg per cup) and, in third position, cooked spinach (157 mg per cup). The ranking of the ten foods with the highest amount of magnesium is completed by pumpkin seeds, cornmeal, beans, green beets, a fish known as halibut or Pacific halibut, toasted almonds and brown rice.
Other foods rich in magnesium:
1. Whole wheat
Most whole grains are a good source of magnesium, but whole wheat flour wins at 160 mg per cup.
2. Spinach
We have already named them. Dark green leaves are rich in nutrients, and spinach is no exception. One cup of boiled spinach has 157 mg of magnesium.
3. Quinoa
Quinoa is prepared and eaten similar to rice. It is known for its many health benefits, including high protein and mineral content. One cup of cooked quinoa has 118 mg of magnesium.
4. Almonds, cashews and peanuts
Almonds, cashews, and peanuts are packed with magnesium.
5. Dark chocolate
Dark chocolate has 64 mg of magnesium in a one-ounce serving or piece, great for heart health. Of course, it is desirable to choose a dark chocolate with 70% pure cocoa.
6. Edamame
Edamame are the immature soybean pods. They are usually steamed or boiled and can be eaten on their own or as a side to a side dish. Half a cup of edamame has 50 mg of magnesium.
7. Avocado
Avocados have 58 mg of magnesium per piece, which is equal to 16% of our needs for a day, and they also contain healthy fats (which are good for heart and brain health). Avocados are rich in B vitamins and vitamin K, and they have more potassium than bananas.
8. Tofu
Tofu is a great substitute for meat, whether you’re a vegetarian or just want to change the flavors a bit. Half a cup of tofu has 37 mg of magnesium.
The National Institutes of Health recommend the following daily magnesium intake:
– Children 1-3 years: 80 mg
– Children 4 to 8 years: 130 mg
– Children 9 to 13 years: 240 mg
– Adolescents from 14 to 18 years: boys 410 mg and girls 360 mg
– Adults 19-30 years: men 400 mg and women 310 mg
– Adults over 31 years: men 420 mg and women 320 mg
Magnesium is found naturally in many different foods. Although magnesium deficiency is rare, many people do not get as much of the mineral as they should from their diets. Still, the average adult can only get 66% of the recommended daily magnesium from their normal diet. This could be the result of the amount of processed foods that we regularly eat.
