Magnesium is an essential mineral that the body needs daily and is found naturally in many foods.
A balanced and varied diet can provide magnesium through different food groups. But which foods are good dietary sources of magnesium, and how can we include them in our daily lives?
Which foods are rich in magnesium?
Magnesium is found in a wide variety of foods. Particularly good sources include nuts and seeds, legumes, leafy green vegetables, and whole grains.
1. Nuts
Nuts are a practical choice for a daily diet and can provide significant amounts of magnesium.
Examples include:
- almonds
- cashews
- peanuts
- other nuts
They can be eaten as a snack or added to yogurt, oats, and salads.
2. Seeds
Seeds can also be an important dietary source of magnesium.
Particularly interesting options include:
- pumpkin seeds
- chia seeds
- flaxseeds
- other seeds
You can add them to salads, oats, yogurt, or smoothies.
3. Leafy green vegetables
Green vegetables, such as spinach, contain magnesium and can easily be part of a balanced diet.
Spinach can be used in salads, cooked dishes, or smoothies, depending on your dietary preferences.
4. Legumes
Legumes are also a dietary source of magnesium.
Beans, chickpeas, and lentils can be included in a balanced weekly meal plan and also offer other important nutrients.
5. Whole grains
Foods like oats and other whole grains can contribute to magnesium intake.
A breakfast with oats, nuts, and seeds is a simple way to combine more than one dietary source of magnesium.
6. Dark chocolate
Dark chocolate contains magnesium, with its content depending on the composition and cocoa percentage.
It can be consumed in moderation as part of a balanced diet.
7. Other foods
Magnesium is also contained in various other foods, such as certain fish, avocado, and other plant-based foods.
The best approach is variety, so that the diet includes different groups of foods and nutrients.
How much magnesium do we need per day?
Magnesium requirements vary depending on age and gender.
For adults, the EFSA has set Adequate Intake (AI) values of 350 mg per day for men and 300 mg per day for women.
Total intake can come from different foods throughout the day.
👉 See also: [How Much Magnesium Do We Need Per Day? A Guide for Adults]
How to naturally increase your magnesium intake
You don't need to change your entire diet. Small daily choices can add more magnesium sources to your menu.
For example:
Breakfast: oats with nuts and seeds.
Snack: a small amount of unsalted nuts.
Lunch: legumes or a salad with leafy green vegetables.
Dinner: a balanced meal that includes vegetables and another source of magnesium.
What matters is the overall quality and variety of the diet throughout the day.
Foods or a magnesium supplement?
Diet is the primary source of nutrient intake, and a balanced diet is important for overall nutritional adequacy.
Dietary supplements can be used to supplement nutritional intake when deemed necessary.
When choosing a magnesium supplement, it is helpful to examine the form of magnesium, the amount of elemental magnesium per daily dose, and the overall composition of the product.
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Conclusion
Magnesium is found in many different foods, with nuts, seeds, legumes, leafy green vegetables, and whole grains being some of its significant dietary sources.
Variety and balance in the diet are the best way to get different nutrients daily.
When considering a magnesium supplement, pay attention to its form, the amount of elemental magnesium, and its overall composition.
Sources
1. EFSA – Dietary Reference Values for Magnesium and Phosphorus
2. European Commission – EU Register of Health Claims