10 Most Magnesium-Rich Foods

Foods rich in magnesium are mainly seeds, such as flaxseed and sesame seeds, oilseeds, such as chestnuts and peanuts.

Magnesium is an essential mineral used in the body for functions such as protein production, proper functioning of the nervous system, blood sugar control, and blood pressure control. In addition, it facilitates the transmission of nerve impulses and regulates muscle contractions. Learn how magnesium improves brain function.

Magnesium-rich foods

The following table shows the 10 main sources of magnesium in the diet, with the amount of this mineral present in 100 g of food.

Food (100g) Magnesium Energy
Pumpkin Seeds 262 mg 446 kcal
Brazil nut 225 mg 655 kcal
Sesame seed 346 mg 614 kcal
Flax seed 362 mg 520 kcal
Cashew nut 260 mg 574 kcal
Almonds 304 mg 626 kcal
Peanut 100 mg 330 kcal
Oats 175 mg 305 kcal
Cooked spinach 87 mg 23 kcal
Silver banana 29 mg 92 kcal

Other foods that also have good amounts of magnesium are milk, yogurt, dark chocolate, figs, avocados and beans.

Symptoms of lack of magnesium in the body

A healthy adult needs an amount between 310 mg to 420 mg of magnesium per day, and a deficiency of this mineral in the body can cause symptoms such as:

  • Changes in the nervous system, such as depression, tremors and insomnia;
  • Cardiac insufficiency;
  • Osteoporosis;
  • High pressure;
  • Mellitus diabetes;
  • Premenstrual tension – PMS;
  • Insomnia;
  • Cramps;
  • Lack of appetite;
  • Somnolence;
  • Lack of memory.

Some medications can also cause a low concentration of magnesium in the blood, such as cycloserine, furosemide, thiazides, hydrochlorothiazides, tetracyclines and oral contraceptives.

When to use magnesium supplements

The need for magnesium supplementation is rare, and is usually done only in case of early uterine contractions during pregnancy or in the presence of excessive vomiting or diarrhea. It is important to note that, in case of magnesium supplementation during pregnancy, it must cease around the 35th week of pregnancy, so that the uterus is able to contract properly to allow the baby to be born.

In addition, in some, it may be necessary to use magnesium supplements, especially in the presence of factors that naturally reduce the levels of magnesium in the body, such as aging, diabetes, excessive consumption of alcohol, and the drugs mentioned above. In general, magnesium supplementation is recommended when the magnesium levels in the blood are less than 1 mEq per liter of blood, and it should always be done with medical or nutritional advice.

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