Top 7 food sources of magnesium

Magnesium – one of the most important minerals for the human body. This is due to the fact that this trace element is involved in most of the exchange processes in the body.

Magnesium is present in all tissues of the body and is necessary for the normal functioning of cells. In addition, the need for it increases with greater physical exertion and stress, and also during pregnancy. If a person suffers from chronic fatigue, then magnesium-rich foods are the best medicine.

In order to get enough of this mineral, a person must ask himself what foods he consumes and accordingly include in his daily menu those that are rich in magnesium. Therefore, we have selected the best food sources of this valuable mineral in the list below.

1. Sardines

This type of fish is rich in omega-3 unsaturated fatty acids and magnesium. 100 grams of sardines contain 467 mg of the valuable mineral for the human body. This amount provides the daily required dose for women. The unsaturated fats contained in sardines act prophylactically against cardiovascular diseases, helping to reduce the risk of thrombus formation and participating in the regulation of capillary blood flow.

2. Cocoa powder

Consumption of cocoa powder supplies the body with valuable antioxidants and important minerals such as magnesium and iron. The valuable mineral is not only contained in a large amount of 376 mg per 100 grams of product but it is also in an easily digestible form.

3. Almonds

These nuts are often recommended after heavy physical exertion. Thanks to the magnesium content /276 mg in 100 g of product/, almonds have prophylactic properties against muscle spasms. In addition, this valuable mineral strengthens the walls of capillaries, veins, arteries and blood vessels. If a person likes sweet foods, it is good to consume almonds, this way he will ensure his daily dose of magnesium.

4. Natural chocolate

For people with a sweet tooth, this is good news, as dark chocolate is a real storehouse of magnesium /206 mg. in 100 grams of chocolate/. This explains the property of chocolate to neutralize stress. Chocolate is alsorecommended before work that involves mental stress, as it helps to improve memory and a person’s ability to concentrate.

5. Whole grain bread

This food is rich in magnesium /181 mg. in 100 grams of product/ and phosphorus. And this is an excellent combination for the maintenance of healthy bones and teeth. Magnesium is also necessary for the proper functioning of muscles, for more efficient energy production and for better metabolism.

6. Tofu cheese

Good news for vegetarians – a large amount of magnesium is contained in soy cheese. And in terms of the amount of proteins, it surpasses fish, eggs and even beef. And most importantly, vegetable proteins do not raise cholesterol in the blood unlike beef and eggs. Since it is produced from soy, it is very easily absorbed by the body. In cooking, tofu can be combined with many other foods, which significantly helps to diversify the portion.

7. Avocado

This fruit not only contains healthy fats but it is also a very good source of magnesium. Just one not very large avocado contains more than 60 mg of the valuable mineral. The fruit can be used in a salad, it is best consumed as a breakfast.