10 Magnesium Source Foods

Foods with magnesium are mainly seeds such as flaxseeds and sesame seeds, and nuts such as peanuts and cashews, for example.

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 to this, it facilitates the transmission of nerve impulses and regulates muscle contractions.

See what magnesium is used for.

10 magnesium source foods

The table below contains the top 10 sources of magnesium in food, reflecting the amount of this mineral in 100 g of food.

Other foods that also have good amounts of magnesium are milk, yogurt, dark chocolate, figs, avocado and beans.

Symptoms of magnesium deficiency

A healthy adult needs between 310 mg to 420 mg of magnesium per day, and deficiency of this mineral in the body can cause symptoms such as:

  • Nervous system disturbances such as depression, tremors and insomnia;
  • Heart failure;
  • Osteoporosis;
  • Hypertension;
  • Diabetes mellitus;
  • Premenstrual syndrome – PMS;
  • Insomnia;
  • Cramps;
  • Lack of appetite;
  • Drowsiness;
  • Lack of memory.

    • Some medications can also cause low blood magnesium concentration such as Cycloserine, Furosemide, Thiazides, Hydrochlorothiazides, Tetracyclines and oral contraceptives.

    When magnesium supplements are used

    The need to ingest a supplement with magnesium is rare, it is usually only indicated in case of early uterine contractions during pregnancy, or in the presence of excessive vomiting and diarrhea. It is important to emphasize that in case the doctor prescribes magnesium supplementation during pregnancy, it should be stopped around the 35th week, this is so that the uterus can contract properly and allow the birth of the baby.

    In addition to this, in some people it may be necessary to use magnesium supplements, especially in the presence of factors that naturally reduce magnesium levels in the body such as diabetes, aging, alcohol abuse and the medications listed above. In general, the recommendation of a magnesium supplement is made when blood values are less than 1 mEq per liter of blood, and should be indicated by a physician or nutritionist. 

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