Although you only need a small amount, this superhero is extremely important. Magnesium is very important for all kinds of processes in your body. For example, this mineral plays a role in building body protein, it promotes your energy metabolism and it is good for your muscles. In addition, magnesium is important for maintaining strong bones.
How much magnesium should you take to reap these benefits? The recommended daily amount of magnesium for adult men is 350 mg, for women about 300 mg. Your body cannot produce this mineral itself, so you must get it through your diet.
Curious about what magnesium is in? We have listed the most magnesium-rich foods for you.
Top 5: Magnesium Rich Foods
Chances are you already nuts about nuts used to be. If you do a lot of sports, be notes a good addition to your diet: packed with fiber, proteins and the necessary energy to keep going. Another reason for an extra handful of nuts: this concentrate is a great source of magnesium.
One of our favorite nuts: amandelen. With a handful of almonds (30 grams) you quickly tap the 45 mg of magnesium. The peanut – officially a legume – is also packed with the mineral. For example, 30 grams of peanuts contain 64,8 mg of magnesium. However, the biggest magnesium bomb among the nuts is the Brazil nut. With 30 grams of Brazil nuts you get no less than 123 mg. Good for about 33% of your recommended daily amount! Also ideal: spread creamy peanut butter or an almond spread on a sliced banana. Because even with a banana you are already at about 10% of your RDA for magnesium.
Seeds and kernels are full of magnesium. Magnesium-rich seeds and kernels are pumpkin, sesame, linseed and chia seeds. In particular, sesame seeds (30 grams contain 105 mg magnesium) and chia seeds (30 grams contain 99 mg magnesium). Make sure you have several seeds at home that you can alternate daily. For example, put chia seeds in your cottage cheese in the morning and sprinkle linseed over your salad in the evening.
Although spinach is known for its iron content, this one is a favorite of Popeye also ideal for eating away your magnesium deficiency. 100 grams of fresh spinach contains 12% of the RDI. Tip: throw this green leafy vegetable through you protein shake.
From lentils, beans and peas to chickpeas: these healthy toppers contain a lot of magnesium. For example, a 100-gram serving of white and black beans contains 24 mg of magnesium. Lentils and chickpeas in particular are packed with magnesium, with about 110 mg per 100 grams. easy peasy thus, to increase your magnesium intake. Another benefit of legumes: full of protein!
We save the best for last: chocolate is packed with magnesium! The following applies: the more cocoa, the better. Fancy a magnesium boost? With 100 grams of dark chocolate (75-80% cocoa) you get 230 mg of magnesium. Keep on with that chocolate!
Taking extra magnesium?
Although you get magnesium from your diet, your body does not absorb everything. Only 20 to 60% mineral would your body record from food. Caffeine, alcohol and too much salt can even cause extra excretion of the mineral. Do you want to increase your magnesium intake? Or do you think you have a magnesium deficiency have? View us magnesium supplement; the purest form of magnesium.
Written by Chloé Greve