Top 10 foods with a high magnesium content

Magnesium plays a central role in almost all bodily processes, from DNA synthesis to insulin metabolism. The health benefits of magnesium cannot be overstated, as low levels of this important mineral have even been linked to a whole host of chronic diseases - such as Alzheimer's, diabetes, bone problems and heart disease. It is therefore clear that a nutrient-rich diet cannot be complete without certain amounts of magnesium-rich foods.

The World Health Organization (WHO) estimates that despite the wide availability of magnesium in the diet, less than 60 percent of adults in the US consume the recommended amount of magnesium. Other studies suggest that around two thirds of the population do not reach the recommended daily intake.

Fortunately, there are many tasty ways to cover the daily requirement and prevent a magnesium deficiency. In general, the recommended magnesium intake for women is around 310-320 milligrams per day. For men it is around 400-420 milligrams per day.

So what are the best sources of magnesium and how can you make sure you're getting enough? Try to eat more of these 10 magnesium-rich foods.

1. wheat bran

Wheat bran is not only an excellent source of fiber, but also rich in minerals, including magnesium, manganese, selenium and phosphorus. It is also low in calories and fat and provides a good amount of protein per portion.

About 28 grams of wheat bran contains about 171 milligrams of magnesium (43 percent of the daily requirement). This is almost half the daily requirement in a single food with only 60 calories.

Wheat bran also supports intestinal health by acting as a prebiotic. Prebiotics pass through the gastrointestinal tract and remain undigested as the human body is unable to break them down.

How can you eat wheat bran? Wheat bran can be eaten in the form of flakes or powder. It is best used as an ingredient in everyday dishes such as yoghurt, hot or cold muesli, salads, soups, casseroles and smoothies.

 

2. amaranth

This gluten-free grain was a staple food of the Aztecs and is estimated to have been domesticated between 6,000 and 8,000 years ago. Due to its health-promoting and nutritious properties, it is on the rise again for good reason. 250 grams of cooked amaranth contains around 160 milligrams of magnesium (40 percent of the recommended daily intake).

Amaranth is an excellent source of protein, fiber, manganese, magnesium, phosphorus and iron. One cup of cooked amaranth, for example, provides nine grams of protein.

Amaranth is particularly high in lysine, an amino acid that is only found in small amounts in other grains. Lysine is important for healthy growth and studies show that it plays an important role in the production of carnitine, a nutrient responsible for converting fatty acids into energy and lowering cholesterol levels.

An easy way to integrate amaranth into your diet is to eat it for breakfast. Many people start the day with oatmeal - why not try it with amaranth grains? Amaranth gives oatmeal a slightly nutty flavor and goes perfectly with fruit and yogurt.

 

3. cooked spinach

Raw spinach is rich in many important nutrients, but cooked it is particularly rich in magnesium. How much? One cup of cooked spinach contains 157 milligrams of magnesium, which corresponds to 39 percent of the recommended daily intake.

The nutritional profile of cooked spinach also contains more concentrated amounts of several other nutrients. One cup of cooked spinach contains 889 micrograms of vitamin K (1,111 percent of the recommended daily intake), 18,867 international units of vitamin A (377 percent of the recommended daily intake), 1.7 milligrams of manganese (84 percent of the recommended daily intake) and 263 micrograms of folic acid (66 percent of the recommended daily intake). At the same time, it contains only 41 calories. The situation is similar with cooked Swiss chard.

Studies suggest that vegetables such as spinach can have an anti-ageing effect. Research shows that spinach can protect brain health from age-related diseases and even reverse existing damage to the cerebral cortex after a stroke.

Spinach and chard are suitable for most dishes, including Thai, Indian and Italian cuisine. Add them towards the end of the cooking time, as these tasty vegetables cook in less than 10 minutes.

 

4. dried sunflower seeds

Sunflower seeds are the edible fruit of the sunflower plant and are a popular addition to meals and snacks. They are also rich in magnesium and contain 150 milligrams of magnesium per cup of dried sunflower seeds with shells (37 percent of the recommended daily intake).

Although sunflower seeds are relatively low in calories, each serving contains a large amount of micronutrients such as vitamin E, thiamine, manganese and copper.

Eating seeds such as sunflower seeds has been shown to help lower cholesterol and triglyceride levels, two of the most important risk factors for heart disease. A study has shown that eating 30 grams of sunflower seeds per day leads to a reduction in total cholesterol, bad LDL cholesterol and triglycerides.

Sunflower seeds can be eaten raw, sprouted, roasted or in any other form. They are often ground into sunflower seed butter, which has become an increasingly popular alternative to other nut butters over the last ten years.

 

5. black beans

Black beans contain both carbohydrates and protein. They are rich in fiber and a good source of amino acids (protein building blocks). One cup (approx. 172 grams) of cooked black beans provides around 120 milligrams of magnesium (30 percent of the daily requirement).

One portion of black beans contains more than 20 percent of the daily requirement of folate, manganese, thiamine, phosphorus and iron.

A study has shown that the consumption of black beans in a typical Western meal regulates insulin secretion and increases antioxidant levels. Because black beans release energy in the form of starch after a certain delay, they are an excellent source of carbohydrates for people who are resistant to insulin (the hormone that lowers blood sugar levels), such as prediabetics or diabetics.

Most people opt for pre-cooked beans from a can, as the cooking time for dried beans can be a little long. If you cook black beans fresh, you need to plan a day in advance to soak the beans. However, many people find that home-cooked beans taste best and retain their texture better than pre-cooked varieties.

 

6. mackerel

Available both fresh and canned, mackerel is popular with fish lovers for its versatility, taste and incredible nutritional profile. One serving of cooked Atlantic mackerel contains about 82.5 milligrams of magnesium (21 percent of the daily requirement).

Mackerel fish is rich in protein, omega-3 fatty acids and trace elements while being low in calories. Mackerel is particularly rich in vitamin B12 (269 percent of the daily requirement for one portion), selenium, niacin and phosphorus, in addition to a range of other important vitamins and minerals.

Mackerel is also known to promote heart health and lower blood pressure. One study showed that the blood pressure of 12 men with high blood pressure dropped significantly after eating three doses of mackerel a day for eight months. Another study summarized the results of several studies and concluded that eating a few portions of mackerel a day can lower blood pressure in the long term.

Try mackerel grilled, fried, baked or straight from the tin as a tasty salad, snack, side dish or main course.

 

7. cashew nuts

Cashews are not actually nuts, but kernels and come from a tropical tree. 28 grams of raw cashews contain 81.8 milligrams of magnesium (20 percent of the daily dose).

Cashew nuts are also rich in the minerals copper and zinc as well as vegetable protein, fiber and antioxidants in the form of phytosterols and phenolic compounds.

Studies have shown that cashews have a positive effect on oxidative stress, inflammation and vascular/arterial function, promoting a healthy heart.

There are countless ways to incorporate cashews into your meals: Eat raw cashews as a healthy snack, mix them into grain-free muesli or oatmeal for breakfast, eat some cashew nut butter with fruit, add them to a salad or stir them into a healthy stir-fry.

 

8. linseed

Flaxseed has been consumed for at least 6,000 years, making it one of the world's first cultivated superfoods. Two tablespoons of whole or unground flaxseed (equivalent to one portion) contain around 80 milligrams of magnesium (20 percent of the daily dose).

Overall, flaxseeds are very nutritious as they are rich in minerals, fiber and anti-inflammatory omega-3 fatty acids. They also provide us with antioxidant components, so-called lignans, which support hormone balance.

A study published in the journal Nutrition and Metabolism has shown that including flaxseed in the diet can naturally lower "bad cholesterol" by increasing the amount of fats excreted in the stool.

To achieve the greatest possible health benefits, experts generally recommend consuming ground flaxseed instead of whole flaxseed. They can be added to oatmeal, baked goods, yogurt and much more.

 

9. almonds

Almonds are very popular all over the world and are used in many different ways: raw as a healthy snack, as a basic ingredient for almond butter and almond flour, for almond milk and for the production of various body lotions, oils and perfumes.

Almonds are also a magnesium-rich food. 28 grams of almonds provide around 57 milligrams of magnesium (19 percent of the daily requirement). In health research, almonds are particularly valued for their content of monounsaturated fatty acids, fiber and antioxidants.

Almonds are an excellent source of vitamin E and other antioxidants that nourish the skin and reduce the signs of ageing. Research has shown that almonds contain high concentrations of the antioxidants catechin, epicatechin and flavonol. These compounds counteract skin cancer and skin damage by reversing the oxidative stress caused by poor diet, pollution and UV light.

The standard recommendation for eating almonds is a small handful per day. If you eat almond butter, you should consume about one to two tablespoons.

 

10. dark chocolate

We're not talking about just any chocolate here, but dark chocolate with 70 to 85 percent cocoa solids. 30 grams of this contains around 65 milligrams of magnesium (16 percent of the daily requirement).

Dark chocolate also contains three other minerals: 0.5 milligrams of manganese (27 percent of the daily requirement), 0.5 milligrams of copper (25 percent of the daily requirement) and 3.3 milligrams of iron (19 percent of the daily requirement).

Flavanols are the most important type of flavonoid in chocolate. According to the Cleveland Clinic, research has shown that flavanols have a very positive effect on heart health by lowering blood pressure and improving blood flow to the heart and brain.

Although chocolate can be a good addition to a healthy diet, you should not forget that each portion of dark chocolate is high in calories. To avoid overconsumption, it is best to eat only a small piece after a solid meal or incorporate it into a recipe.

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