What is Magnesium?
Magnesium is an essential mineral that plays a critical role in over 300 enzymatic reactions in the human body. It is involved in processes such as energy production, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
Benefits of Magnesium
Energy Production: Magnesium is crucial for the production of ATP, the body's main energy molecule.
Muscle Function: Helps with muscle contraction and relaxation, preventing cramps and spasms.
Nerve Function: Supports healthy nerve function and neurotransmitter signaling.
Bone Health: Contributes to bone density and overall skeletal health.
Heart Health: Helps maintain normal heart rhythm and blood pressure.
Foods High in Magnesium
Here are some foods rich in Magnesium along with their approximate Magnesium content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Magnesium is approximately 420 milligrams (mg) for men and 320 mg for women.
Top Sources of Magnesium for Carnivores
Pumpkin Seeds
Magnesium content: 592 mg per 100g
% of Daily Need: 141% for men, 185% for women
Pumpkin seeds are exceptionally high in magnesium.
Cashews
Magnesium content: 292 mg per 100g
% of Daily Need: 70% for men, 91% for women
Cashews are rich in magnesium and protein.
Almonds
Magnesium content: 268 mg per 100g
% of Daily Need: 64% for men, 84% for women
Almonds are a great source of magnesium and healthy fats.
Spinach (Cooked)
Magnesium content: 87 mg per 100g
% of Daily Need: 21% for men, 27% for women
Spinach is a leafy green vegetable high in magnesium.
Salmon
Magnesium content: 37 mg per 100g
% of Daily Need: 9% for men, 12% for women
Salmon provides a moderate amount of magnesium along with omega-3 fatty acids.
Top Sources of Magnesium for Vegans
Pumpkin Seeds
Magnesium content: 592 mg per 100g
% of Daily Need: 141% for men, 185% for women
Pumpkin seeds are exceptionally high in magnesium.
Chia Seeds
Magnesium content: 335 mg per 100g
% of Daily Need: 80% for men, 105% for women
Chia seeds are an excellent plant-based source of magnesium.
Cashews
Magnesium content: 292 mg per 100g
% of Daily Need: 70% for men, 91% for women
Cashews are rich in magnesium and protein.
Almonds
Magnesium content: 268 mg per 100g
% of Daily Need: 64% for men, 84% for women
Almonds are a great source of magnesium and healthy fats.
Spinach (Cooked)
Magnesium content: 87 mg per 100g
% of Daily Need: 21% for men, 27% for women
Spinach is a leafy green vegetable high in magnesium.