Best Sources of Magnesium

Best Sources of Magnesium

Magnesium is a mineral that plays an important role in the body, it participates in more than 300 metabolic reactions! But where do we find it?
Best Sources of Magnesium

Magnesium is found in various foods, including cocoa, nuts, seafood and some mineral waters. 3 out of 4 lack magnesium, which can result in fatigue, anxiety or muscle pain. Deficiencies have been linked to cardiovascular disorders or fractures. Here are the foods richest in this mineral, per family.

The sardine in oil!

In 100 g of sardines in oil there are 467 mg of magnesium! Raw or cooked, the sardine is an excellent supplier of magnesium. In addition, in box, it is easy to keep.
Some ideas of use:
– In rillettes
– In an omelette
– On a tart of vegetables
– In a salad

Oleaginous fruits

This food family is one of the best sources of magnesium. We find there :
• Brazil nuts (366 mg per 100 g)
• Sunflower seeds (364 mg per 100 g)
• Almonds (286 mg per 100 g)
• Cashew nuts (260 mg per 100 g)
• Peanuts (176 mg per 100 g)
• Hazelnuts (173 mg per 100 g)
• Nuts (158 mg per 100 g)

They can be served as snacks, nut bars, dishes in sauces or as an aperitif. Easy to use and preserve, they are your best allies to cover your daily needs!


Seafood is very interesting nutritionally speaking, and not that for omega-3 or zinc.
Periwinkles contain 300 mg of magnesium per 100 g, cooked bulk 135 mg, marinated anchovy 101 mg and oysters 98 mg!
They can be eaten raw for some, cooked for others, in gratin or with pasta ….Recipes are not lacking!

Cereal products

Cereals are good sources of magnesium, to be used as a side dish especially:
• All bran (Kellogg’s) (370 mg per 100 g)
• Buckwheat (231 mg per 100 g)
• Oats (177 mg per 100 g)
• Complete bread roll (167 mg per 100 g)
• Multicereal crumb bread (156 mg per 100 g)
• Brown rice (143 mg per 100 g)
• Rye (121 mg per 100 g)

Mineral waters

To help you fill your likely magnesium deficiency, consider accompanying your meals with mineral waters that contain them in good quantities:
• Hepar (110 mg per 100 g)
• Quézac (95 mg per 100 g)
• Arvie (92 mg per 100 g)
• Contrex (84 mg per 100 g)

Fresh and dried vegetables

It is mainly the green vegetables that are providers of magnesium:
• Cooked spinach (87 mg per 100 g)
• Cooked mung beans (60 mg per 100 g)
• Cooked white beans (61 mg per 100 g)
• Raw spinach (79 mg per 100 g)

Fresh and dried fruit

Dried fruits are excellent sources of magnesium:
• Dried banana (108 mg per 100 g)
• Blackcurrant (105 mg per 100 g)
• Barbaric fig (77 mg per 100 g)
• Dried fig (77 mg per 100 g)
• Banana (35 mg per 100 g)

In a muesli, after a sports session, at the end of a dinner, or during a walk in the forest, dry fruits are ideal partners, easy to transport, to conserve and to eat!

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