Published by Par Lucas PINOS 10/11/2022

5 min

The Top 10 foods rich in magnesium!

A little stress, restless nights, fatigue... What if this was a sign of a lack of magnesium? The daily diet normally provides this mineral essential to your balance and well-being .

To cover your daily needs, we give you some tips to add the right products to your shopping list. Of plant or animal origin , they help you fight against autumn blues. Here are the top 10 foods rich in magnesium !

Let's remember what is magnesium?

This mineral salt present in several organs of your body is the guarantor of your great shape :

It contributes to your vitality;
It contributes to normal energy metabolism;
It promotes optimal functioning of the nervous system and muscles by contributing to electrolyte balance;
It plays an important role in the integrity of bones and teeth.

So you can't do without it!

Magnesium doesn't tend to stand out on its own. It acts in conjunction with other mineral salts, potassium, sodium and calcium, for an organism in top form .

Would you like to learn more about this trace element? We tell you everything in our complete guide !

We recommend you

Magnesium Bisglycinate

Synergistic formula based on 3rd generation magnesium bisglycinate.

✅ High absorption magnesium
✅ 300 mg of magnesium per dose
✅ With Taurine and Vitamin B6
✅ Made in France

See the product

Why is magnesium so important?

This mineral salt with exceptional powers is not a nutrient produced by our body. A balanced diet should be able to provide enough. The Recommended Dietary Allowance (RDA) for magnesium is 6 mg per kilo per day. According to ANSES studies , an adult man needs approximately 380 mg of magnesium each day and a woman 300 mg. However, our daily meals do not always provide us with the doses essential to our well-being.

In order to avoid nutritional deficits, we advise you to monitor whether your daily intake is satisfactory. Here are some signs that can alert you: a drop in energy , irritability, involuntary muscle contractions or even facial twitching. If you recognize these symptoms, it may be time to find solutions to overcome the lack of magnesium .

This deficit can also be due to poor assimilation. Vitamin B6 facilitates its absorption. It's the winning combo to get in shape !

Insufficient magnesium can notably affect the quality of your sleep . No wonder you lack energy! Do you dream of finding peaceful and restorative nights ? Draw from the list of the top 10 foods rich in magnesium to compose your menus.

Top 10 foods rich in magnesium

It's time to put on your apron to prepare delicious dishes rich in natural magnesium . Don't particularly like cooking? Do not panic ! You can find it in many ready-to-eat foods: cereals, dried fruits, chocolate or mineral water, for example. It's up to you to choose according to your tastes from the top 10 foods rich in magnesium .

1- Whole grains

In unrefined whole grains , we find the husk of the wheat grain which contains magnesium and other minerals. You have the choice between bulgur, oat flakes, spelt, barley or buckwheat.

The easiest way to eat whole grains? Replace white bread with a grain and seed version. A 100 g serving provides 53 mg of magnesium .

2- Dark chocolate and cocoa

This is a good opportunity to maintain your daily intake of natural magnesium while having fun! Cocoa powder or tablet contains this precious mineral salt.

Prefer a chocolate with a strong cocoa content: for 50 g of dark chocolate, you gain 40 mg of magnesium.

3- Oilseeds

Oilseeds represent natural sources of magnesium that should not be neglected. It is therefore inevitable that they find themselves in the top 10 foods rich in magnesium.

You can eat them in different forms: pumpkin seeds, flax seeds, quinoa seeds, sunflower seeds or nuts. You have the choice of almonds, hazelnuts, cashews or Brazil nuts, preferably unroasted.

Don’t hesitate to bite them with the skin on. Their nutritional benefits are numerous: eating 50 g of almonds provides 135 mg of magnesium , but also fiber and omega 3 .

4- Seafood and molluscs

Among the treasures that the oceans provide us, the many species of seafood and molluscs are a natural source of magnesium . A little slack?

Treat yourself to a beautiful platter of shellfish: cockles, mussels or clams. Oysters have a magnesium content of 90.2 mg per 100 g.

5- Oily fish

Do you like seafood?

Favor fatty fish: sardines, mackerel or anchovies. With 100 g of anchovy fillets in oil you get 43.7 mg of magnesium. Another advantage: they are rich in omega 3, a fatty acid essential to our brain .

6- Legumes

Dried beans, chickpeas, lentils: dried vegetables have many benefits . They are healthy and provide fiber, protein and vitamin B.

A 100 g serving of red beans provides you with 138 mg of our star mineral. Legumes couldn't escape the top 10 foods rich in magnesium!

7- Certain vegetables

Not all vegetables have the same magnesium content . Choose avocados , broccoli or cabbage .

Spinach climbs to the top of the podium with a contribution of 30 mg for a 100 g portion.

8- Mineral waters

Not considered as foods, but essential to this top 10 foods rich in magnesium, we can't go around without telling you about mineral waters! If you are deficient in magnesium, opt for mineral water instead.

By drinking a glass of Hepar for example, you store 29 mg of magnesium . Other brands, like Rozana or Badoit, also have high rates.

9- Dried fruits

In addition to providing fiber essential for the proper functioning of our digestive system, fruits contain a lot of natural magnesium . We prefer to eat them dry: dates, figs, apricots, coconut, etc.

The same serving of banana provides 28 mg of magnesium when raw and 108 mg if dried.

10- Tofu

Vegetarians love it! Rich in protein and made from soy, tofu makes it possible to prepare a delicious vegetable curry or a meatless burger.

By adding 100 g of tofu to your recipe, you are guaranteed 100 mg of magnesium .