Magnesium: Preventing a deficiency with the right foods

Magnesium is present in every single cell of our body. Therefore, the mineral is extremely important for us and is involved in over 100 bodily functions.

Magnesium deficiency - 26 percent of men and 29 percent of women are affected

One quarter of men and almost one third of women do not consume enough magnesium. Particularly affected are adolescents and older people over 50 years of age. This was revealed by the National Nutrition Survey II, a nationwide evaluation. Adult women should consume about 300 mg of the mineral daily, while men should consume about 350 mg.

The German Nutrition Society (DGE) even recommends a little more for certain individuals. Those who have an increased need are:

• Pregnant and breastfeeding women (310 mg and 390 mg respectively) to provide the baby with sufficient magnesium for muscle development and strong bones.

• Adolescents in growth. Boys aged 15 to 19 years have a requirement of 400 mg, while girls need 350 mg.

• Diabetics, because the disease can promote a deficiency.

Children need between 80 and 310 mg of the mineral depending on their age. When children eat small portions, it is especially important to include good sources of magnesium in their diet more frequently. Seniors also often eat smaller amounts, so they should also consume more magnesium-rich foods.

Are sugar and white flour magnesium robbers?

For those who have a one-sided diet, it is difficult to consume enough magnesium through nutrition. Although it is often claimed, white flour products, sugar, and sweets do not directly deplete our magnesium, but they promote a deficiency if enough good sources of magnesium are not eaten additionally.

This depletes the body of magnesium:

• Heavy sweating due to a lot of sports or work in hot weather, as magnesium is also excreted through sweat.

• Persistent stress causes hormones such as cortisol and adrenaline to be released into the blood, which increases the excretion of magnesium.

• Taking certain medications such as oral contraceptives like the pill, diuretics, or corticosteroids promotes the excretion of magnesium.

• Frequent consumption of alcoholic beverages depletes the body of a lot of magnesium. Smokers also generally deplete more minerals.

These foods contain a particularly high amount of magnesium.

The National Nutrition Survey II also found that our daily magnesium intake mainly comes from bread and non-alcoholic beverages such as juices and milk. However, there are much better sources that make it much easier to meet the daily magnesium requirement. These foods stand out for their particularly high magnesium content and help prevent a deficiency:

Mineral water

Choosing the right mineral water can also help meet your needs. A water can be called "magnesium-rich" if it contains at least 50 mg of magnesium per liter. However, pay attention to the label. Some common types even provide more than 100 mg per liter.

Kakao

Chocolate fans can rejoice: Since the cocoa bean is rich in magnesium, cocoa drinks and chocolate also contain plenty of it. The higher the cocoa content, the more magnesium is present.

Whole grain products

Quinoa is one of the best sources of magnesium. However, domestic millet also contains very high levels of the mineral. By replacing potatoes with these small grains more often at lunch, one can already cover at least half of their daily requirement with a serving as a side dish.

Other whole grain products are also top suppliers. Wheat bran, for example, is ideal for preventing magnesium deficiency. Just one tablespoon provides a generous 50 mg of the mineral. Breads and rolls made from whole grain, whole grain pasta, and brown rice are far superior to their white flour counterparts and provide on average about twice as much magnesium.

Green vegetables

Yet another reason why vegetables are so valuable for a healthy diet. Especially the green varieties such as spinach, chard, and kale are good sources of magnesium. Although their levels are not as high as in seeds and nuts, one consumes significantly larger quantities of them.

Dried fruit

Fresh fruit provides relatively little magnesium, but can also contribute to the supply when consumed frequently. For example, 100 g of raspberries or bananas contain about 30 mg of the mineral. Avocados, which also belong botanically to the fruit category, have similar levels. Dried fruit, having had the water removed and therefore containing nutrients in a concentrated form, provides significantly higher amounts of minerals than fresh fruits. Banana chips, for instance, contain almost four times as much magnesium as fresh bananas. Don't forget: it's best to snack on dried fruits in moderation, as they also contain a lot of sugar.

Legumes

Whether kidney beans, white beans, or chickpeas - all types of legumes are a good addition to the diet in terms of magnesium. When time is short, canned beans are also a good alternative, as they still contain a good amount of the mineral.

Dairy products

Cow's milk, yogurt, and similar products are not particularly rich in magnesium. However, many people consume them frequently as part of their diet, which contributes to their magnesium intake.

Seeds and nuts

Snack on sunflower seeds more often in between. Of course, you don't eat huge amounts of them, but just a small handful contains around 130 mg of magnesium! Pumpkin seeds also have similarly high levels of magnesium. If you like, you can sprinkle the seeds over muesli or stir them into yogurt.

Nuts also contain plenty of magnesium. A handful of cashew nuts already covers about half of the daily requirement. Walnuts and sesame seeds are also good sources of magnesium.

Magnesium: These 8 foods provide the most

• Wheat bran (490 mg/100 g)

• Sunflower seeds (420 mg/100 g)

• Cocoa powder, unsweetened (414 mg/100 g)

• Pumpkin seeds (403 mg/100 g)

• Quinoa (277 mg/100 g)

• Oat flakes (135 mg/100 g)

• Chard (81 mg /100 g)

• Dried bananas (110 mg/100 g)