Magnesium is one of the mineral salts, micro-nutrients of mineral origin. Naturally present in the body, it is stored in the bones, muscles, and even the liver.
It is essential for our body, but its reserves deplete quickly.
This nutrient is found in many foods, but some consume a particularly high dose.
Also read the Best magnesium supplement: a pharmacist’s buying guide
1. Sea Lettuce
Sea lettuce (Ulva lactuca) is a green algae that grows in saltwater. It is notably found in the Atlantic Ocean, clinging to rocks.
Perfectly edible, it can be eaten raw, cooked, or even dried. It has a fresh, slightly peppery flavor similar to sorrel.
Rich in vitamins and minerals, dried sea lettuce provides 2780 mg of magnesium/100 g.
How to consume it: opt for the dehydrated form (in flakes), which is the most interesting. Sprinkle it on your salads, soups, fish dishes, sauces, and dressings…
2. Sea Bean
Also called “sea spaghetti“, the sea bean (Himanthalia elongata) is a brown algae. It grows in the shallow waters of the North Sea, the English Channel, and the Atlantic Ocean.
The sea bean has a sweet/salty taste. Here again, it is in its dried form that it is richest in magnesium with 1620 mg/100g.
How to consume it: fresh, young algae can be cooked like green beans. They are ideal for accompanying fish and seafood dishes. In flakes, it brings a subtle note to vegetables, soups, fish, rice…
3. Wakame
Typical of Japanese cuisine, wakame (Undaria pinnatifida) is a brown algae from Asia. It has a marine and iodine flavor, similar to that of an oyster.
Very rich in plant proteins, it also contains 1110 mg of magnesium/100 g.
How to consume it: in Japanese cuisine, it is used in the preparation of miso soup, salads, sushi, or cooked as spinach leaves.
4. Wheat Bran
Once harvested, wheat grains are stripped of their protective shell. It is this shell that is used to obtain the famous wheat bran.
In cooking, it is appreciated for its subtle and slightly sweet taste.
It also has nutritional qualities, including being rich in magnesium. With about 550 mg/100 g, it is one of the most interesting sources. It should not be confused with wheat germ, which contains less (250 mg/100 g).
How to consume it: add it to your yogurts, compotes, soups, cakes, pancakes, homemade breads…
5. Cocoa
Cocoa is an excellent source of magnesium with about 500 mg/100 g. Just 2 to 3 squares of dark chocolate per day can already cover part of the recommended intake.
To enjoy its richness, choose dark chocolate with at least 70% or raw cocoa. These are the most interesting from a nutritional standpoint.
Also read the Raw cocoa, a concentrate of good mood
How to consume it: simply bite into a square of chocolate or a raw cocoa bean. You can also incorporate them into your sweet recipes.
6. Flax Seeds
Flax seeds are harvested from the plant Linum usitatissimum. They are appreciated for their slight nutty taste.
While they are known for their richness in fatty acids (omega-3-6-9), they also have a high magnesium content: about 370 mg/100 g.
How to consume them: you can enjoy them as they are or add them to your savory or sweet recipes: breads, cakes, salads, vegetable dishes, smoothies…
7. Brazil Nuts
Brazil nuts are the fruit of the Bertholletia excelsa, a tree native to the Amazon. They are commonly found in energy mixes, along with other dried fruits and seeds.
100 g of dried Brazil nuts provide about 370 mg of magnesium.
How to consume them: they can be nibbled as a snack or used in the preparation of cakes, cookies, muffins, raw energy bars, plant-based beverages…
8. Sunflower seeds
Hulled sunflower seeds (Helianthus annuus) have a pleasant nutty taste. They make an excellent healthy and nutritious snack for the day.
They are notably a good source of magnesium with about 365 mg/100 g.
Favor hulled and non-roasted sunflower seeds that have retained all their nutritional qualities.
How to consume them: enjoy them as a snack or add them to your salads, cooked dishes, pastries, and baked goods.
9. Chia seeds
Chia seeds (Salvia hispanica) are distinguished by their mild taste and fiber richness. They are also a good source of minerals.
In addition to calcium, phosphorus, and iron, they provide 335 mg of magnesium/100 g.
How to consume them: you can add them to salads, yogurts, porridges, or prepare them as chia pudding.
10. Almonds
Almonds are the fruit of the almond tree (Prunus dulcis). Consumed fresh or dried, they have a slightly sweet flavor and a crunchy texture.
Among dried fruits, almonds are among the richest in magnesium. Non-blanched, they contain 270 mg of magnesium/100 g.
How to consume them: enjoy them as such as a snack or incorporate them into various dishes: fish dishes, cakes, bars, and energy balls…
Why consume foods rich in magnesium?
The benefits of magnesium
Magnesium works in association with other minerals like sodium, calcium, and potassium.
It plays a role in many biological functions. Thus, it:
- contributes to nerve transmission and mental well-being, reduces stress and anxiety;
- stimulates the immune system and strengthens natural defenses;
- prevents cardiovascular diseases by ensuring a regular heartbeat and good dilation of vessels;
- promotes muscle relaxation to prevent cramps and tingling.
In the body, amounts of magnesium are significant but quickly diminish.
Advanced age, intense physical activity, or stress are factors that deplete reserves.
Read also | Our advice on buying the best magnesium
What are the magnesium needs?
ANSES (French Agency for Food, Environmental and Occupational Health & Safety) recommends an intake of 300 to 380 mg/day for men and women.
If not, you expose yourself to a magnesium deficiency. This is manifested by great fatigue, joint and/or muscle pain, irritability, or even palpitations.
That’s why it’s important to meet your daily needs, either by supplementing or consuming foods rich in magnesium.
