Foods rich in magnesium: The ultimate guide to naturally increasing your intake

Magnesium is considered a "master" mineral in the body, acting as an essential cofactor in hundreds of vital physiological processes. From energy production to the balance of the nervous system, its presence is fundamental for maintaining daily well-being.

Although this mineral is abundant in nature, our current lifestyle and high consumption of processed foods often prevent us from achieving optimal levels through diet alone. Adequate intake of magnesium-rich foods is the first step in supporting muscle function and combating that feeling of fatigue we often overlook.

Why your body needs magnesium-rich foods every day

Unlike other nutrients, the body does not produce magnesium on its own; we must obtain it from external sources. According to criteria established by European health authorities, magnesium plays critical roles that justify its conscious inclusion in our diet.

These are the main officially recognized functions of magnesium :

• Muscle health: Contributes to normal muscle function.

• Nervous balance: Contributes to the normal functioning of the nervous system and normal psychological function.

• Energy and vitality: Helps reduce tiredness and fatigue.

• Bone health: Contributes to the maintenance of normal bones and teeth.

• Protein synthesis: Contributes to normal protein synthesis and electrolyte balance.

For more information on authorized health claims, you can consult the European Commission 's register .

List of foods with magnesium: The essentials in your pantry

To ensure sufficient intake, it's essential to prioritize high-quality raw materials. Below, we provide a list of magnesium-rich foods categorized by food groups, ideal for organizing your weekly shopping in Spain.

Nuts and seeds: Tiny magnesium powerhouses

Gram for gram, they are some of the foods with the highest magnesium content available. Regular, moderate consumption can make all the difference.

• Pumpkin seeds: One of the most concentrated plant sources available.

• Almonds: A Mediterranean classic that also provides calcium and healthy fats.

• Cashews: Excellent for adding raw or roasted to salads.

• Chia and flax seeds: Very easy to add to yogurts or smoothies.

Leafy green vegetables and legumes

Magnesium is the central component of the chlorophyll molecule. As a general rule, if a vegetable is a deep green color, it is rich in this mineral.

• Spinach and chard: Very nutritious, a staple of traditional cuisine.

• White beans and chickpeas: Legumes that provide a sustained dose of minerals and fiber.

• Peas: An interesting and versatile vegetable source.

Pure cocoa and whole grains

Pleasure and nutrition go hand in hand. Cacao is an extraordinary source, provided it is chosen with the appropriate purity.

• Dark chocolate (>70-85%): The higher the percentage of cocoa, the higher the mineral content and the lower the amount of sugar.

• Oats: Whole grain cereal that releases energy gradually.

• Quinoa and brown rice: By preserving the grain's husk, they better retain their micronutrients compared to refined versions.

Table of foods with magnesium (Concentration per 100g)

To help you plan, we've compiled the following approximate data. Figures may vary depending on the origin and processing of the food. For reference, data from the Spanish Food Composition Database (BEDCA) and standard sources have been consulted.

Nutritional synergies: Magnesium with Potassium and Zinc

In nutrition, the combination of certain nutrients can enhance their benefits. Magnesium rarely works alone.

Foods with magnesium and potassium for muscle performance

This combination is key for active people, as both minerals are essential electrolytes for muscle function.

• Avocado: Provides healthy fats along with both minerals.

• Banana: Popularly known for its potassium content, it also contains magnesium.

• Pistachios: A complete snack that integrates the profile of foods with magnesium and potassium .

Foods with zinc and magnesium for the immune system

Zinc is vital for the immune system and protein synthesis, processes in which magnesium acts as a support.

• Pumpkin seeds: They stand out again for being rich in foods with zinc and magnesium .

• Seafood: Especially crustaceans and mollusks, which provide zinc with high bioavailability.

• Legumes: Lentils and chickpeas are complete vegetable options.

How to maximize the absorption of natural magnesium

Simply ingesting the mineral is not enough; it must be absorbed. Certain dietary factors can facilitate or hinder this process.

Checklist to improve your absorption:

• Soaking legumes: Essential to reduce phytates, "sequestering" minerals.

• Proper cooking: Prioritize steaming over boiling with lots of water, to prevent minerals from being lost in the broth.

• Vitamin D: Maintaining adequate levels of vitamin D is important for bone and mineral metabolism.

• Avoid excessive diuretics: Excessive consumption of alcohol or coffee can increase the excretion of minerals through urine.

Is diet enough? When to consider supplementation

In an ideal scenario, a varied and balanced diet should meet nutritional requirements. The European Food Safety Authority (EFSA) suggests an adequate intake of around 300-350 mg/day for healthy adults (varying according to gender and age).

However, there are situations where demand increases or absorption decreases:

• Physical or mental stress: Increases the metabolic consumption of magnesium.

• Intense exercise: Sweating leads to electrolyte loss.

• Restrictive diets: Or those based on highly processed foods with low nutritional density.
  

If you experience persistent fatigue despite maintaining a healthy diet, at Mabonatur we always recommend consulting a healthcare professional. In some cases, a highly bioavailable supplement (such as bisglycinate or citrate ) can be a helpful tool for restoring balance.

Frequently Asked Questions

Which food has the most magnesium of all?

Pumpkin seeds and pure cocoa top the list per 100g. However, remember to adjust your portions: it's easier to eat a plate of chard than 100g of pure cocoa.

Do women need more magnesium than men?

General guidelines usually assign a slightly higher RDA to men due to their greater average body mass. However, women have specific critical needs, especially during pregnancy and breastfeeding.

What is hindering the absorption of magnesium in my body?

Mainly antinutrients such as phytates and oxalates (if vegetables are not cooked or prepared properly) and certain intestinal conditions that affect the digestive mucosa.

Warnings:

Food supplements should not be used as a substitute for a balanced and varied diet and a healthy lifestyle. Keep out of reach of young children. If you are pregnant, breastfeeding, or undergoing medical treatment, consult your healthcare professional before making any changes to your diet.

References

• European Commission - Register of Health Claims

• Spanish Food Composition Database (BEDCA)