Which Foods Are Richest In Magnesium?

Author: Joe Fowler Time for reading: ~1 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

Foods Rich In Magnesium

With which fruits, vegetables, nuts and seeds do we cover our daily needs for magnesium?

Those familiar with the many benefits of magnesium for the normal functioning of the body should make the most of any natural source of this trace element.

Many foods contain magnesium in sufficiently high doses so that regular consumption can provide it in 100% of the recommended daily doses and eliminate the need for additional intake.

The daily need for magnesium changes with age, maintaining 2 main trends. The recommended daily intake increases until puberty and then decreases slightly. In addition, regardless of age, men need higher doses after puberty.

The daily needs for magnesium for both sexes in the different age groups are as follows:

Age (years)	Men (in milligrams)	Women (in milligrams)
4-8	130	130
9-13	240	240
14-18	410	360
19-30	400	310
over 30	420	320

Foods rich in magnesium

Fruits
Among the fruits with the highest magnesium content are avocados, bananas, figs and some more exotic representatives such as pineapple and passion fruit. 100 g of them contain on average about 30 mg of magnesium , ie. about 7% of the recommended daily intake for men and about 9% of that for adult women.

Vegetables
Leading in magnesium content among them are spinach, legumes, lentils, cauliflower and potatoes. The leader is spinach , and 100 g of it contains about 80 mg of magnesium. In the other listed vegetables the content of the microelement is about 25 mg per 100 g.

Nuts
Cashew contains the most magnesium. Only 100 g of it provide about 300 mg of magnesium, ie. almost the entire required daily dose for women and about 70% of that for men. After the cashews , the peanuts with 170 mg of magnesium in 100 g and the almonds - 80 mg / 100 g.

Seeds
Among the representatives of this group of foods very useful for our general health is the undisputed leader in magnesium content - pumpkin seeds . 100 g of pumpkin seeds contain almost 600 mg of the valuable trace element, ie. both men and women can get the full amount of magnesium for the day with just about a handful of pumpkin seeds . Immediately after them is sesame , which contains over 350 mg of magnesium per 100 g.

All these foods are useful in several different ways, and the magnesium content is a key part of their diverse composition. Get them regularly to ensure all the benefits that this invaluable trace element brings at any age.

Which Foods Are Richest In Magnesium?

CHAPTERS (Table Of Contents)

Foods rich in magnesium

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