Feeling sluggish? Boost your system with the right magnesium-rich foods ! We've listed the best sources for your diet and health, long before you even think about supplements with the highest magnesium content.
Key takeaways:
- Certain seeds (pumpkin, sesame), cocoa and algae are veritable magnesium bombs .
- A good daily intake of magnesium helps your body fight fatigue , stress, and muscle cramps.
- Your body's absorption of this mineral is enhanced by vitamin B6 but can be inhibited by other nutrients.
- Food is your number one source ; a food supplement is a targeted aid for specific needs .
What foods are richest in magnesium?
For maximum effect, think "portion size" ! A plate of cooked spinach or a handful of pumpkin seeds will give you more magnesium than a spoonful of seaweed. Adapting your magnesium sources to your daily routine is the key to a varied and balanced diet .
| Food (ranked by portion size) | Nutritional information per serving | Regular portion | Content (per 100g) |
|---|---|---|---|
| Cooked spinach | ~174 mg | 1 plate (200g) | ~87 mg |
| Pumpkin seeds | ~160 mg | 1 handful (30g) | ~535 mg |
| Dehydrated seaweed | ~140 mg | 1 tbsp (10g) | ~1400 mg |
| Cooked quinoa | ~128 mg | 1 bowl (200g) | ~64 mg |
| Sunflower seeds | ~126 mg | 1 handful (30g) | ~420 mg |
| Brazil nuts | ~113 mg | 1 handful (30g) | ~376 mg |
| Wheat & oat bran | ~47-110 mg | 2 tbsp (20g) | ~235-550 mg |
| Almonds & Cashews | ~80 mg | 1 handful (30g) | ~260-270 mg |
| Cocoa powder / Chia seeds | ~50 mg | 1 tbsp | ~335-500 mg |
| Dried banana | ~42 mg | 1 handful (40g) | ~105 mg |
| Dark chocolate (70%+) | ~41 mg | 2 squares (20g) | ~206 mg |
1. Dehydrated seaweed (Wakame or Sea Lettuce): 1400 mg/100g
Wakame is the food richest in magnesium.
The star of the show! Of course, we're not suggesting you consume 100g of seaweed. A tablespoon (10g) in a dish is enough to increase your intake of this essential mineral by 140mg – a simple and effective gesture.
2. Wheat bran & Oat bran: up to 550 mg/100g
Your breakfast allies. With their high fiber content, cereal bran enriches your yogurt. Two tablespoons (20g) already cover a significant portion of your daily magnesium needs , much more than regular wholemeal bread.
3. Pumpkin seeds: 535 mg/100g
Easy to snack on, pumpkin seeds are an ideal treat. A handful (30g) provides an impressive dose of over 160mg, making them one of the best sources of magnesium to quickly meet your daily requirement .
4. Cocoa powder (unsweetened): 500 mg/100g
Your favorite dark chocolate gets its richness from here. Magnesium helps reduce fatigue . Opt for pure cocoa powder in your hot drinks for a delicious boost without added sugar.
5. Brazil nuts: 376 mg/100g
Brazil nuts are a nutritional powerhouse. Just a handful is an excellent source for meeting your magnesium needs and helps prevent potential magnesium deficiency . They are one of the most nutrient-dense nuts.
6. Chia seeds: 335 mg/100g
Small but mighty! Chia seeds are very versatile: in pudding, in yogurt or in a smoothie... A tablespoon (15g) adds 50mg of magnesium to your diet, while also providing fiber and omega-3.
7. Almonds & Cashews: up to 270 mg/100g
Oilseeds are your friends. Easy to carry, almonds and cashews are perfect for a healthy snack that supports normal muscle function and the nervous system.
8. Dried banana: 105 mg/100g
Higher in minerals than fresh bananas , the dried version is an excellent snack for athletes. It provides quick energy and a good amount of magnesium to support muscle performance.
9. Cooked spinach: 87 mg/100g
Don't be fooled by their raw content. You consume a larger quantity of magnesium in a serving (around 200g), providing a substantial 174mg. A champion among everyday green vegetables! It's the richest food source of magnesium per serving .
10. Cooked quinoa: 64 mg/100g
Quinoa is a healthy base for your meals. A 200g bowl provides nearly 130mg of magnesium, making it a much better option than white rice. It fits perfectly into a varied and balanced diet .
You now have the list of the best foods rich in magnesium .
What foods should I avoid to ensure I get enough magnesium?
Your magnesium deficiency doesn't necessarily stem from not eating enough, but from consuming too much. Processed foods , sodas, and excessive alcohol are the main culprits that can deplete your reserves.
Ultra-refined foods
Processed foods like white bread, regular pasta, and white rice have been stripped of their nutrients. By choosing them, you miss out on the magnesium found in whole grains. An unbalanced diet based on these products promotes magnesium deficiency .
Sugary drinks and sodas
An occasional soda is fine. However, daily consumption can be harmful to your health . Their sugar and acids (such as phosphoric acid) require your body to draw on its own mineral reserves, including magnesium, to metabolize them.
Excessive alcohol consumption
Alcohol has a diuretic effect on the body, meaning it increases the elimination of minerals through urine. Regular consumption can therefore literally "flush" magnesium out of your system, exacerbating problems such as chronic fatigue or headaches .
Excess calcium taken at the same time
In our opinion, the goal isn't to avoid calcium, but to consume it more efficiently . Calcium and magnesium compete for absorption. If you take a calcium supplement, try to take it at different times than your meals richest in magnesium to ensure proper absorption of both.
FAQ: Your questions about magnesium
Yes, there is magnesium beyond just seeds! It's found in legumes, oily fish like mackerel or sardines , and some fruits like avocados . Requirements vary, but a varied diet is often sufficient before considering supplementation.
What other foods contain magnesium?
The list is long! Think about legumes: chickpeas , lentils , and kidney beans are excellent sources. Seafood , such as periwinkles , and oily fish ( salmon , mackerel) increase your magnesium intake . As for vegetables, artichokes , kale , broccoli , and even potatoes contribute.
Which fruit is richest in magnesium?
If we consider fresh fruit, avocado is a clear winner, highly valued for its richness in healthy fats. But the real champions are dried fruits: dried bananas and especially dried figs or dates are very concentrated in minerals, including magnesium.
Which food contains the most magnesium?
In terms of raw content per 100g, dehydrated seaweed (sea lettuce) is unbeatable . It is followed by wheat bran, pumpkin seeds, and pure cocoa powder. These are "superfoods" to be incorporated in small quantities for maximum health benefits.
How much magnesium is recommended per day?
In France, ANSES (the French Agency for Food, Environmental and Occupational Health & Safety) recommends a sufficient intake of 380 mg for an adult man and 300 mg for a woman. These requirements may increase in athletes or pregnant women, as each metabolic reaction uses up this nutrient.
Source: https://www.anses.fr/fr/content/les-references-nutritionnelles-en-vitamines-et-mineraux
Are mineral waters rich in magnesium a good choice?
Yes, that's an interesting lead. Certain mineral waters, like Contrex or Rozana for example, can significantly contribute to your daily magnesium intake . It's an easy way to supplement your intake, especially if you don't drink much tap water.
Do we really need magnesium supplementation?
In our opinion, diet should always be the priority. A colorful and varied plate with legumes, oilseeds such as flax or walnuts, fish, and green vegetables generally meets nutritional needs. Supplementation becomes a valuable aid in cases of increased needs or persistent signs of deficiency.
You have all the tools you need to optimize your intake through diet. If you're looking for targeted support to achieve your wellness goals, discover our Magnesium Bisglycinate, chosen for its high quality and excellent absorption by the body.
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