That small handful of almonds? It covers more than 20% of your daily magnesium requirement ! (Source: EFSA). We'll show you how this simple food boosts your intake and supports your body, from energy to stress management.
Key takeaways:
- Almonds are one of the best food sources of magnesium , with approximately 270 mg per 100 g.
- Just a handful (30g) already provides you with more than 20% of your recommended daily intake .
- Their magnesium helps reduce fatigue , support muscles and better manage stress.
- For maximum benefits, always choose them natural: unsalted and ungrilled .
What is the exact magnesium content of almonds?
To assess the nutritional value of a food, it's helpful to rely on precise figures. Almonds stand out for their particularly high magnesium content , making them an excellent choice for meeting nutritional recommendations.
This contribution translates into concrete results, even in a small portion of everyday consumption.
The magnesium content per 100 grams serving
The reference value for comparing foods is often the 100-gram portion. On this basis, almonds have a very interesting content, with approximately 270 mg of magnesium .
This figure places them directly in the category of foods rich in this mineral, alongside other oilseeds and seeds renowned for their nutritional qualities.
The proportion of daily needs covered by a handful
In everyday life, it's more practical to think in terms of portion size. A handful of almonds, about 30 grams, makes a healthy and easy-to-eat snack.
This simple amount already provides you with approximately 81 mg of magnesium . Compared to the recommended daily intake for an adult, set at 375 mg by the EFSA (European Food Safety Authority), this handful alone covers more than 20% of your needs.
|
Portion of almonds |
Magnesium content |
% of recommended daily intake (RDI) |
|---|---|---|
|
100 grams |
~ 270 mg |
~ 72% |
|
A handful (30 g) |
~ 81 mg |
~ 21% |
What are the benefits of the magnesium in almonds?
The magnesium content of almonds is not just a number on a nutrition label. This mineral plays an active role in over 300 enzymatic reactions in your body.
An adequate intake, facilitated by the consumption of foods like almonds, contributes directly to your general well-being , from your energy level to your nervous balance.
Support for the nervous system and stress management
Magnesium is often called an "anti-stress mineral." This is no coincidence: it plays a role in regulating neurotransmitters , which transmit messages between your neurons.
Sufficient intake helps maintain a balanced nervous system, which can lead to greater stress resistance and reduced nervous fatigue. Eating almonds is therefore a natural way to support your daily serenity.
A contribution to muscle and bone health
Magnesium is also an ally for your physical health . It is essential for muscle function, playing a role in both muscle contraction and relaxation.
A magnesium deficiency is often associated with the onset of cramps. Furthermore, it works in synergy with calcium and vitamin D to maintain strong bone structure, a crucial aspect at all stages of life.
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Energy metabolism: Magnesium helps convert the food you eat into energy.
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Psychological function: It contributes to normal psychological functions, such as concentration.
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Cardiovascular health: It helps maintain a regular heart rhythm.
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Electrolyte balance: It helps regulate the levels of other minerals in the body.
How do almonds compare to other foods?
To properly assess the magnesium content of almonds, it is helpful to compare them to other food sources . This comparison confirms their excellent position and shows that they surpass many foods often cited for their mineral content.
They fit perfectly into a varied diet aimed at optimizing nutritional intake.
Comparison with other oilseeds and seeds
Among the oilseed family, almonds stand out very well. Their magnesium content is comparable to that of cashew nuts (approximately 250 mg/100 g) and slightly higher than that of Brazil nuts.
They are therefore an excellent choice among nuts to increase your intake. Seeds, such as sunflower or pumpkin seeds, also have high levels of magnesium and complement a diet rich in magnesium well.
Comparison with popular fruits and vegetables
When compared to foods renowned for their health benefits, almonds demonstrate their superiority . For example, cooked spinach, often recommended, contains approximately 80 mg of magnesium per 100 g, which is more than three times less than almonds.
Bananas, another known source, only provide about 27 mg per 100 g. A handful of almonds is therefore much more effective at replenishing your stores.
|
Food (30g portion) |
Approximate magnesium content |
|---|---|
|
Almonds |
~ 81 mg |
|
Cashew nuts |
~ 75 mg |
|
~ 68 mg |
|
|
Cooked spinach |
~ 24 mg |
|
~ 8 mg |
How to incorporate almonds into your diet?
Knowing that almonds are an excellent source of magnesium is good, but incorporating them into your diet is even better. Fortunately, their versatility makes them very easy to add to your meals and snacks, without requiring any complicated preparation. Here are a few tips to make them a healthy habit.
Simple ideas for everyday consumption
There are many ways to incorporate almonds into your diet to add variety and texture. It's recommended to aim for a daily portion of around 20 to 30 grams to benefit from their advantages without disrupting your calorie intake.
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As a snack: A handful of natural almonds makes a healthy and satisfying snack, perfect for satisfying a small hunger in the morning or afternoon.
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In your dishes: Crush some almonds to add crunch to your salads, soups or vegetable dishes.
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At breakfast: Incorporate slivered or whole almonds into your yogurts, muesli or smoothies for an energizing start.
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In puree form: Almond puree (without added sugars) is a nutritious alternative to traditional spreads on wholemeal bread.
What precautions should be taken with almonds?
While almonds are a true asset to your health, moderate consumption and careful product selection are necessary to reap their full benefits. Two main points deserve your attention: their energy density and the form in which you consume them.
Be mindful of the calorie content of almonds.
Almonds are rich in healthy fats, but fats also mean calories. With approximately 575 kcal per 100g , it's wise to consume them in moderation, especially if you're watching your weight.
The recommended portion of a handful (20-30 g) per day allows you to enjoy their benefits without risking excessive calorie intake. This balance is the basis of a healthy diet.
Choosing natural almonds rather than processed ones
To maximize health benefits, it is best to choose almonds in their simplest form. Opt for natural, unsalted, and unroasted versions.
Salted almonds can contribute to excess sodium, while those roasted at high temperatures or coated in sugar or honey lose some of their nutritional value and add empty calories. Simplicity is often the best guarantee of quality .
FAQ: Your questions about almonds and magnesium
Should almonds be soaked to better absorb magnesium?
Soaking almonds (for a few hours) is a good practice, but not directly for the magnesium. It mainly helps reduce phytic acid, a natural compound that can slightly decrease the absorption of certain minerals like zinc and iron. Magnesium, however, remains very well absorbed even without soaking. The benefit is therefore small but real for your overall digestion.
Are almond milk or almond flour also rich in magnesium?
Be careful here. Commercially available almond milk is mostly water and contains very few almonds; its magnesium content is therefore very low , unless it is artificially fortified. Almond flour, on the other hand, is simply finely ground almonds. It therefore retains an excellent magnesium content, making it a great ingredient for nutritious recipes.
Is there an ideal time of day to eat almonds?
There's no strict rule; it all depends on your goal. Eaten in the morning, they provide sustained energy. As an afternoon snack, their combination of fiber, protein, and magnesium helps regulate blood sugar and prevent the 4 p.m. slump. Consumed in the evening, the magnesium can contribute to muscle and nerve relaxation, promoting a good night's sleep.
I have an allergy. What is the best non-oil-based alternative to almonds?
If you can't eat nuts, the best alternative for a concentrated source of magnesium is undoubtedly pumpkin seeds . With over 500 mg of magnesium per 100 g, they are even richer than almonds. You can eat them as a snack, in exactly the same way. Legumes (lentils, black beans) are also excellent sources.
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As you've probably gathered, adding a handful of almonds to your diet is one of the simplest and most effective ways to ensure you get enough magnesium. It's a complete, convenient, and delicious food that supports your body in all areas: energy, stress, and muscle function.
And if your intense lifestyle or specific needs (sports, periods of fatigue) require a targeted solution to guarantee optimal intake, look no further. Magnesium is too important to leave to chance.
For maximum absorption and perfect tolerance, discover our high-quality Magnesium Bisglycinate , designed to ideally complement your diet and help you achieve 100% of your wellness goals.
Want to continue reading?
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- Discover our article on the drinks richest in magnesium .
Source cited: EFSA - https://www.efsa.europa.eu/en/efsajournal/pub/4186
