Foods rich in magnesium are mainly seeds, such as flaxseed and pumpkin seed, oilseeds such as chestnuts and peanuts.
Magnesium is an essential mineral used in the body for functions such as protein production, proper functioning of the nervous system, blood sugar control and blood pressure control. In addition, it facilitates the transmission of nerve impulses and regulates muscle contractions. Learn how Magnesium improves brain function.
Foods rich in magnesium
The following table shows the top 10 sources of magnesium in food, with the amount of magnesium present in 100 g of food.
| Food (100g) | Magnesium | Energy |
| Pumpkin Seeds | 541 mg | 627 kcal |
| Chestnuts | 365 mg | 570 kcal |
| Sesame Seed | 361 mg | 584 kcal |
| Flax Seed | 347 mg | 495 kcal |
| Cashew nut | 237 mg | 570 kcal |
| Almonds | 222 mg | 581 kcal |
| Peanut | 159 mg | 606 kcal |
| Oats | 119 mg | 394 kcal |
| Spinach | 82 mg | 16 kcal |
| Silver banana | 26 mg | 98 kcal |
Other foods that also have good amounts of magnesium are milk, yogurt, bitter chocolate, fig, avocado and beans.
Symptoms of lack of magnesium in the body
A healthy adult needs an amount between 310 mg to 420 mg of magnesium per day, and the deficiency of this mineral in the body can cause symptoms such as:
- Nervous system disorders such as depression, tremors and insomnia;
- Cardiac insufficiency;
- Osteoporosis;
- High pressure;
- Diabetes mellitus;
- Pre-menstrual tension - TPM;
- Insomnia;
- Cramps;
- Lack of appetite;
- Somnolence;
- Lack of memory.
Some medicines can also cause a low concentration of magnesium in the blood, such as ciclosporin, furosemine, thiazides, hydrochlorothiazides, tetracyclines and oral contraceptives.
When to use magnesium supplements
The need for magnesium supplementation is rare, and is usually only done in the case of early uterine contractions during pregnancy or in the presence of excessive vomiting or diarrhea. It is important to note that if magnesium is to be taken during pregnancy, it should cease by the 35th week of gestation so that the uterus can contract properly to allow the baby to be born.
In addition, in some it may be necessary to use magnesium supplements, especially in the presence of factors that naturally reduce the levels of magnesium in the body, such as aging, diabetes, excessive alcohol consumption and the medications mentioned above. In general, magnesium supplementation is recommended when blood magnesium values are less than 1 mEq per liter of blood, and it should always be done with a doctor or a nutritionist.
