Top 5 Foods that have magnesium

Magnesium is required for the body’s proper functioning. So what food has magnesium? Magnesium-rich foods should therefore be included in any dietary plan in order to achieve the daily need. Magnesium is particularly abundant in certain meals.

Magnesium is abundant in plant diets. Cereals, nuts, seeds, legumes, mineral water, green vegetables, and dried fruits are all excellent sources of magnesium. Dairy products, seafood, and meat all contain the mineral.

Magnesium-containing foods

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Knowing which foods are particularly high in magnesium can aid with a magnesium-rich diet. In general, it is critical to consume a well-balanced diet that is as diverse as possible. This provides the body with not only magnesium, but also all of the other essential minerals it requires. The following tables list the top 5 of magnesium-rich foods, along with their magnesium content, organized by food groups.

Grain Magnesium
Magnesium: Top 5 That Show You What Food Has Magnesium 12

Grains, Grain Products, Pseudograins & Rice

Magnesium in mg per 100 g of food:

Wheat Bran: 490

Amaranth: 308

Oat bran: 280

Quinoa: 276

Oatmeal: 140

Fruit & Eastern products

Magnesium in mg per 100 g of food:

Figs, dried: 70

Dates, dried: 50

Apricots, dried: 50

Raisins: 41

Bananas: 31

Nuts & seeds

Magnesium in mg per 100 g of food:

Sunflower seeds: 420

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Pumpkin seeds: 402

Sesame seeds: 347

Poppy seeds: 333

Cashew nuts: 270

Milk, dairy products & milk alternatives

Magnesium in mg per 100 g of food:

Mountain cheese: 43

Goat cheese (semi-hard cheese; 50% fat in dry matter): 46

Parmesan: 43

Swiss cheese: 40

Cheese, gruyere: 31

Meat, fish & eggs

Magnesium in mg per 100 g of food:

Canned oil sardines: 205

Prawns: 67

Carp: 51

Pikeperch: 50

Turbot: 49

Luxury foods & confectionery

Magnesium in mg per 100 g of food:

Cocoa powder, slightly de-oiled: 414

Dark chocolate (cocoa content more than 80%): 230

Marzipan: 120

Soft drinks

Magnesium in mg per 100 g of food:

Sea buckthorn berry juice: 31

Orange juice, freshly squeezed: 12

Lemon juice: 10

Tomato juice: 9.5

Magnesium is a mineral that can be found in a variety of foods. Magnesium is a mineral that is necessary for human metabolism. It has a role in a variety of processes, including bone formation, glucose metabolism, and protein synthesis. Magnesium is also involved in cardiac excitability, blood pressure, muscle tension, and the transmission of impulses through the neurological system. Cellular calcium transport, as well as cell development, energy generation, and electrical stability, are all dependent on the mineral. Because the body cannot generate magnesium, it loses about 100 milligrams per day. You must compensate for the loss through food to avoid a magnesium shortage.

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300 milligrams for women aged 25 and above

350 milligrams for men

310 and 390 milligrams for pregnant and nursing women, respectively.

400 young guys between the ages of 15 and 25.


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