Our current, overly industrialized diet is largely responsible for this : prolonged cooking, refined grains, intensive farming… Magnesium is often eliminated before it even reaches our plates. Add to this stress (which depletes magnesium), age, certain medications, or a diet too rich in calcium, and deficiencies gradually become apparent.
23 Magnesium-Rich Foods You Should Eat Today
The good news? Often, simply changing your diet is enough to restore a healthy balance. Here are 23 foods to prioritize:
Green vegetables:
- Cooked spinach
- Boćwina
- Kale
Nuts and seeds:
- Pumpkin seeds
- Almonds
- Cashew nuts
- Chia seeds
Legumes:
- Black beans
- Lentils
- Chickpea
Whole grains:
- Brown rice
- Quinoa
- Oat bran
Seafood:
- Mackerel
- Salmon
Dairy products (in moderation):
- Natural yogurt
- Fortified milk
Fruits rich in magnesium:
- Lawyer
- Banana
- Figure
Other interesting sources:
- Dark chocolate (minimum 70%)
- Tofu
- Black treacle
Additional advice : to improve the absorption of magnesium , it is worth combining it with vitamin D (exposure to the sun, eggs, oily fish), avoiding excess caffeine and alcohol, and limiting the consumption of highly processed foods.
