What is the best source of magnesium, which is a very important mineral for our health, and which food has the most of it?

A natural source of magnesium

If you want to find a natural source of magnesium, it is best to look for organic products, which are unsprayed and grown according to the rules of organic gardening. It is most often found in green leafy plants such as spinach, Swiss chard, certain grains and legumes, and fresh fruits and vegetables. It is important to know that the percentage of magnesium in food is lost during the thermal processing of food and up to 30%, so it is recommended to eat as little processed food as possible.

A vegetable

Swiss chard
Swiss chard is the richest in magnesium. Its leaves contain as much as 89 mg of magnesium per 100 g.
Spinach
Spinach is a superfood because it has 79 mg of magnesium per 100 grams. It is best eaten fresh in the form of a salad. When cooked, it loses magnesium by 2-10%.
Nettles
Nettles contain 57 mg of magnesium per 100 grams. You can make tea from it, but it is also delicious as a meal.
Parsley
Parsley is mostly used as a supplement, as a spice, or as tea. It has 50 mg of magnesium per 100 g.
Beetroot
It is great for immunity and overall health. It contains 23 mg per 100 g. You can grate it and eat it as a salad or make beetroot juice.

Fruit

Avocado
Avocado is rich in nutrients, vitamin C, B6, potassium, and magnesium. It contains 29 mg per 100 g, making it one of the richest foods in magnesium. It is best consumed fresh.
Banana
One of the tastiest sources of magnesium is the banana. It has 27 mg of magnesium per 100 g. It is best to consume it raw.
Blackberries
They are rich in antioxidants and phenolic compounds that prevent neurodegenerative diseases. Blackberries have about 20 mg of magnesium per 100 g.

Cereals

Wheat germ
Wheat germ is an excellent food source of magnesium. They have as much as 313 mg of magnesium per 100 g. Add them to salads and soups.
Oats
Oats are rich in antioxidants and fiber and have 177 mg of magnesium per 100 g. It is mostly used in the form of oatmeal.

Legumes

Buckwheat
Buckwheat is an excellent magnesium-rich gluten-free food. Contains folate, zinc, and fiber. There are 231 mg of magnesium per 100 g of lentils.
Soya
Soy contains 280 mg of magnesium per 100 g. It is rich in nutrients.
Beans
It has about 140 mg of magnesium per 100 g. But it is not recommended to consume it canned. Freshly cooked beans are the best choice.

Nuts

Brazil nut
This nut has 368 mg of magnesium per 100 g of nuts. Brazil nuts are rich in calories and selenium, so they should be consumed in limited quantities.
Almonds
Almonds are very tasty and are an excellent source of magnesium in food. They have 268 mg of magnesium per 100 g.

Seeds

Linseed
It is rich in omega-3 fatty acids and is one of the healthiest foods on the planet. As a natural source of magnesium, it has 392 mg per 100 g. The best form of consumption is ground flax.
Cumin seeds
It is an excellent choice of magnesium – 100g has 366mg. It is used as a spice in dishes.
Sesame
It is delicious and goes well with many foods. Sesame seeds have 351 mg of magnesium per 100 g. In addition, they are a rich source of zinc, vitamin B6 and iron
Pumpkin seeds
There are 262 mg of magnesium per 100 grams of these seeds. They are good for satisfying your snacking habit.
Sunflower seeds
These seeds are rich in calcium, iron, potassium, and 100 g of sunflower seeds have 325 mg of magnesium.

Beverages

Cocoa
Cocoa powder contains 499 mg of magnesium per 100 g and is definitely a superfood when it comes to supplying this mineral. Replace coffee with a cocoa powder drink.

You can easily make a perfect menu and you will be full of energy and health!