Increase your Magnesium consumption with these foods
It is a mineral and undoubtedly one of the most important for the human body, participating in immense processes.
From protein synthesis to muscle and nervous functioning, through energy production and beyond. Magnesium is essential.
The recommended daily allowance (RDA) for the general population is around 400mg, and as a gym athlete, you should at least reach this value.
You do not have great advantages in using excessive doses, and the body will get rid of the excesses, but without a doubt you want to avoid insufficient levels of Magnesium.
Although a severe deficiency is rare, insufficient levels are not that uncommon, and can create minor problems such as increased blood pressure, anxiety, tiredness or muscle spasms.
Here is a list with several foods rich in Magnesium that you can include in your diet.
Brazil nuts are one of the most magnesium-rich foods you can use.
Also known as Castanha do Pará, for each 100g you will find approximately 376mg of this mineral, which corresponds to 94% of DDR. Very good.
Brazil nuts are also rich in phosphorus, copper, manganese and above all, selenium. Too much Selenium.
This food has approximately 1.9 mg of Selenium per 100g, which corresponds to 2739% of DDR.
In addition to the very high dose of this mineral, these nuts are made up of 66% of fat, so include it in your diet, but don't overdo it.
Another very rich food in Magnesium is Sesame Seeds.
These seeds are incredible in terms of micronutrients, and have 356mg of Magnesium which corresponds to 89% of DDR.
As if that wasn't enough, they are still rich in many other minerals, with high levels of Calcium, Iron, Copper, Manganese, Phosphorus, Zinc and more.
In terms of minerals, it can be said that Sesame Seeds are a super food, but their fat values are also high.
This does not mean that it is bad, just that you should eat in moderation due to its high caloric value, especially if you are trying to lose weight.
They are composed of approximately 48% of fats, of which about 25% are carbohydrates and 17% proteins.
It is an excellent food to add to your meals and make them richer, without much effort.
Cashew nuts are tasty and also belong to the group of foods rich in magnesium.
For every 100g of Cashew Nuts you will find approximately 292mg of Magnesium, which corresponds to 73% of DDR.
Like Brazil nuts, and sesame seeds, cashew nuts are rich in many other minerals.
Copper is the mineral in greater abundance in this food, but Phosphorus, Manganese, Iron and Zinc are also present in good quantities.
In terms of macronutrients, there are approximately 44% of fats, 33% of carbohydrates and finally 18% of proteins.
In other words, compared to Brazil nuts, they are much more balanced in terms of nutrition, which makes them easier to include in your diet.
If you were already a fan of Cashew Nuts, you now have even more reasons to use them!
Almonds are also one of the best foods when looking for magnesium.
It has 268mg of this mineral for every 100g, which corresponds to 67% of DDR.
You will also find good amounts of Potassium, Phosphorus, Manganese, Calcium and also a high concentration of Vitamin E.
It is more of a dried fruit with excellent micronutrient values as you may have noticed.
In terms of macronutrients, Almonds are approximately 50% of fats, 21% of carbohydrates and also of proteins.
Again, the calorie content is not low, but you don't need large amounts to get a good amount of Magnesium if you combine it with other foods on the list.
A few more seeds on the list, and this time, they are Pumpkin Seeds.
This excellent food has 262mg of Magnesium for every 100g, which corresponds to 65% of DDR.
Another mineral in great presence is Zinc, with approximately 69% from DDR.
For those who do not know, the combination of Zinc and Magnesium is the basis of the supplement ZMA, and these seeds have both minerals in very good quantities.
In terms of macronutrients, unlike the food presented so far, Pumpkin Seeds are not mostly fats, but carbohydrates.
They have about 54% of carbohydrates, 19% of fats and also of proteins.
It is undoubtedly an excellent addition to your meals, especially if you want to increase the consumption of these two minerals.
Yes, you read well. Chocolate.
But beware, it's not just any Chocolate.
Although the values vary from brand to brand, Black Chocolate with 70% to 85% of Cocoa (or more) has high levels of Magnesium.
For every 100g you will find approximately 228mg of this mineral, which corresponds to 57% of DDR.
It is not only magnesium that is in large quantities but also minerals such as iron, potassium, copper and manganese.
Of course, not everything is good news, and at the level of macronutrients, it is lacking.
There are approximately 46% of carbohydrates in which 24% are sugars, and 43% of fats in which 25% are saturated. In terms of proteins, the value is low and around 8%.
When they catch you eating Black Chocolate on a diet you already have a good excuse, it's all for Magnesium!
Quinoa is a very interesting food, with good amounts of magnesium, but not only.
For each 100g of Quinoa the magnesium value is approximately 197mg, which is equivalent to 49% of DDR.
100g of this cooked food corresponds to about 64mg of Magnesium, which translates to 16% of DDR.
It also has good levels of phosphorus, manganese, potassium and more.
In terms of macronutrients, it is a food rich in quality carbohydrates, some proteins and small amounts of fats.
White and Black Beans
Beans are mostly rich in minerals and magnesium is no exception.
There are several types, but those that normally have the highest magnesium values are White Beans and Black Beans.
The values for each 100g raw are approximately 190mg for White Beans and 170mg for Black Beans. This corresponds to 48% and 43% respectively of the DDR.
The value for 100g cooked is about 65mg for both, which gives 16% of the DDR of Magnesium.
Both still present interesting values in practically all minerals and also Folate.
In terms of macronutrients, they are quite similar, rich in carbohydrates and fibers, some proteins and practically no fats.
Choose what you prefer, as nutritionally, they are quite similar.
Yes, the famous Peanuts are also rich in Magnesium.
For every 100g you get approximately 176mg of this mineral, which represents 44% of DDR.
Phosphorus, Potassium and Manganese are also present in good amounts, as are some B vitamins.
In terms of macronutrients, peanuts are composed mainly of fats, representing 50% of this food.
As for proteins, the values are around 24% and in the case of carbohydrates 22%, part of which are fibers.
And yes, the famous peanut butter has similar values, as long as you choose natural versions, without additives.
Brown rice is an excellent source of carbohydrates, but not only.
If you use this food in your diet regularly, you are ingesting a good amount of Magnesium as well.
For every 100g weighed raw, Brown Rice gives you 143mg of Magnesium, which represents 36% of DDR.
It also has high amounts of Manganese and other minerals in significant amounts, such as Potassium and Phosphorus.
In terms of macronutrients, Brown Rice is composed of approximately 76% of carbohydrates, with small amounts of proteins and almost no fats.
The list is already long, and to finish, we have the Spinach.
Spinach is a very interesting vegetable to include in your diet.
At the level of Magnesium you find approximately 79mg for every 100g of this raw vegetable, which corresponds to 20% of DDR.
But spinach is not just magnesium.
In terms of micronutrients, they are also rich in Vitamin A, Vitamin K, Folate and Potassium.
When it comes to macronutrients, you won't find much, since most of this food is water.
Practically no fats, in terms of carbohydrates and proteins the values are also extremely low, and will hardly contribute much to your diet here.
As you may have noticed, you can achieve the necessary Magnesium values through food.
Add some seeds to some meals, eat some nuts and use vegetables, especially spinach, and easily meet your daily needs for this mineral.
But, taking into account the foods on the list, except in specific cases, it will hardly be necessary.
Obviously there are many more Magnesium-rich foods, and if your favorites aren't here, you can always use the comment area below to tell us what they are!
Note. The values used are only approximations and you should consult the product labels, since different origins and different brands lead to different nutritional values.