Food with a lot of magnesium: This is the most
Magnesium is an important building block for the human body. It can be ingested not only in the form of tablets but also by eating certain foods. You can find out which of these contain a lot of magnesium in this article.
Magnesium - there is so much in food
A magnesium deficiency can cause unpleasant symptoms in the body.
- Because magnesium does important tasks in the human organism. It regulates the tension and relaxation of the muscles and ensures that our nervous system works properly. The trace element also regulates energy metabolism and bone function.
- Since our body is unable to produce magnesium itself, it has to be supplied from outside. According to the German Nutrition Society, the human body needs 300 to 400 mg a day.
- Pregnant women and nursing mothers have an increased need for magnesium because they have to take care of the baby. Athletes should also absorb more magnesium. Due to the loss of fluid when sweating, the need is significantly increased and can be well balanced by drinking mineral water during training.
- A deficiency in the trace element is particularly noticeable in sports due to cramps in the muscles. But even without major activities, the human body can suffer from a magnesium deficiency. In addition to the cramps, typical symptoms are headache, dizziness or tingling of the fingers.
Nuts as a supplier of magnesium
In order to prevent magnesium deficiency and optimally care for the body, you do not always have to take tablets. Many foods contain enough magnesium to meet your daily needs.
- There is a lot of magnesium in nuts and kernels . Peanuts contain around 163mg per 100 grams, cashews even 270mg. Pumpkin seeds with 535mg per 100 grams or sunflower seeds with 420mg are even richer in magnesium. Given your breakfast cereal, you will do something good for your body in the morning.
- Wheat bran with around 550mg per 100 grams also ensures a magnesium-rich start to the day. The sweet tooth among us can look forward to a high magnesium content of around 290 mg per 100 grams in bitter chocolate in the evening.
- Whole grain products such as oatmeal or whole grain bread are in the middle field of magnesium suppliers with 140mg and 90mg per 100 grams. Even healthy fruit or green vegetables lag far behind with less than 50mg per 100 grams.
- In order to keep your magnesium level in the body permanently stable, you should crack the nuts more often and have a good reason for snacking on dark chocolate every now and then without feeling guilty.
Half of the over-the-counter magnesium supplements fail at Ökotest. You can read more about this in another article.