Magnesium-rich foods: what to eat to stay healthy and energetic

Magnesium — is one of the key trace elements without which proper body function is impossible. It participates in more than 300 biochemical processes, helps maintain the health of bones, cardiovascular and nervous systems, and reduces stress and fatigue. Magnesium deficiency can lead to sleep disturbances, weakness, seizures, and even serious health problems.

TOP-10 magnesium-rich products

1. Pumpkin seeds
   The real champion in magnesium content: in 100 g of seeds — over 550 mg of magnesium, which almost covers the daily norm. Add it to salads, cereals or just eat it as a snack.
2. Almond
   100 g of almonds contains about 270 mg of magnesium. In addition, it is rich in vitamin E, which helps preserve the youth of the skin.
3. Dark chocolate (with a cocoa content of more than 70%)
   100 g of such chocolate will provide up to 200 mg of magnesium. This is a tasty and useful 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 tasty — try to make avocado toast or guacamole.
6. Cashew
   Many women's favorite nut — is not only tasty, but also healthy. 100 g of cashews contain about 270 mg of magnesium.
7. Whole grain products
   Oats, brown rice, buckwheat — are great 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. This is an ideal option for a quick snack or adding to oatmeal.
9. Tofu
   In 100 g of tofu — is approximately 53 mg of magnesium. It is a great choice for vegetarians and those who want to diversify their diet.
10. Salmon
    100 g of this fish has — about 30 mg of magnesium. In addition, salmon is rich in omega-3, which supports heart and skin health.

How to include magnesium in your diet: useful tips

• Variety in the menu. Try to include different sources of magnesium — from nuts to greens in your diet every day. It is not only useful, but also tasty!
• Healthy snacks. Instead of chips or sweets, snack on nuts, seeds, or fruits rich in magnesium.
• Lossless cooking. During heat treatment, magnesium can be partially lost. For example, you should choose steaming or baking to keep the maximum amount of trace elements.
• Regularity. Magnesium deficiency cannot always be compensated in one day, so it is important to regularly consume foods rich in this trace element.