Foods rich in magnesium: what to eat to stay healthy and energetic

Magnesium is one of the key trace elements without which the proper functioning of the body is impossible. It participates in over 300 biochemical processes, helps maintain the health of bones, the cardiovascular and nervous systems, and also reduces stress and fatigue. A magnesium deficiency can lead to sleep disturbances, weakness, cramps, and even serious health problems.

TOP-10 magnesium-rich foods

1. Pumpkin seeds
   A true champion in magnesium content: 100 g of seeds contains over 550 mg of magnesium, which almost covers the daily norm. Add them to salads, cereals, or just eat them as a snack.
2. Almonds
   100 g of almonds contains about 270 mg of magnesium. Additionally, they are rich in vitamin E, which helps maintain youthful skin.
3. Dark chocolate (with over 70% cocoa)
   100 g of such chocolate provides up to 200 mg of magnesium. It’s a tasty and healthy way to relieve fatigue and improve mood.
4. Spinach
   100 g of spinach contains approximately 80 mg of magnesium. It can be added to smoothies, soups, or salads.
5. Avocado
   One medium avocado contains about 58 mg of magnesium. It’s not only healthy but also very delicious — try making avocado toast or guacamole.
6. Cashews
   A favorite nut of many women — not only tasty but also healthy. 100 g of cashews contains about 270 mg of magnesium.
7. Whole grains
   Oats, brown rice, buckwheat — excellent sources of magnesium. For example, 100 g of buckwheat contains about 70 mg of magnesium.
8. Bananas
   One medium banana contains about 30 mg of magnesium. It’s an ideal option for a quick snack or to add to oatmeal.
9. Tofu
   100 g of tofu contains approximately 53 mg of magnesium. It’s a great choice for vegetarians and those looking to diversify their diet.
10. Salmon
    100 g of this fish contains about 30 mg of magnesium. Additionally, salmon is rich in omega-3, which supports heart and skin health.

How to include magnesium in your diet: useful tips

• Diversity in the menu. Try to include different sources of magnesium in your diet every day — from nuts to greens. It’s not only healthy but also tasty!
• Healthy snacks. Instead of chips or sweets, snack on nuts, seeds, or magnesium-rich fruits.
• Cooking without loss. During cooking, magnesium can be partially lost. For example, it’s better to choose steaming or baking to preserve the maximum amount of trace elements.
• Regularity. A magnesium deficiency cannot always be compensated for in one day, so it’s important to regularly consume foods rich in this trace element.