Magnesium: Food can cover the daily requirement

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Prevent a deficiency with foods containing magnesium

Magnesium is considered a vital mineral. The only problem is that our body cannot produce the mineral itself. Therefore, we have to supply magnesium to our body daily through food. But which foods contain magnesium? Find out here how you can cover your need for magnesium through food.

Why eat foods containing magnesium?

Magnesium is an essential mineral for the human organism. Magnesium is vital for the proper contraction of muscles and for the functioning of the heart. We also need magnesium to build up our teeth and to store minerals in our bones. If a deficiency occurs, the body draws on these reserves. If the magnesium balance is balanced, exhaustion of these reserves is avoided.

Wissenschaftler prüft Magnesium-Lebensmittel

In order to meet a person's daily requirements and prevent the need to draw on these reserves, we should eat enough foods containing magnesium. Magnesium is found in more foods than you might think. In theory, you could even get enough magnesium just by eating several bananas to meet your needs. Whether this is to your taste is of course something else.

On the other hand, we recommend a balanced, rather than one-sided diet. It's good to know that there are a variety of ways to eat a diet rich in magnesium. In advance, you can find out here what your daily requirement is.

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Magnesium: Food table for the daily requirement

Our table tells you which magnesium-rich foods you can include in your daily diet.

Cereals and cereal products

Food (100g)	Magnesium content (in mg)
Wheat bran 490	490
Soy flour, defatted 300	300
Wheat germ 250	250
Rice, unhusked 157	157
Buckwheat flour 150	150
Oat flakes 139	139
Crispbread (wholemeal) Between 100 - 130	100 - 130
Rye, whole grain 120	120
Whole wheat bread 82	82
Walnut bread 67	67

Nuts & Seeds

Food (100g)	Magnesium content (in mg)
Pumpkin seeds	530
Pine nuts	400
Brazil nuts	350
Sunflower seeds	330
Linseeds	320
Cashew nuts	270
Almonds	240
Hazelnuts	160
Peanuts	160
Walnuts	140
Pistachios	120

Fruit and fruit products

Food (100g)	Magnesiumgehalt (in mg)
Banana, dried	110
Figs, dried	62
Dates, dried	58
Banana, fresh	36
Raspberry, fresh	30
Blackberries, fresh	30
Avocado	30
Kiwi, fresh	24

Vegetables and legumes

Food (100g)	Magnesium content (in mg)
Soybeans, dried	220
Chickpeas, dried	140
Tofu	99
Peas, dried	96
Lentils, dried	83
Chard, raw	81
Spinach, raw	58
Kohlrabi	43
Peas	33

Meat and fish

Food (100g)	Magnesiumgehalt (in mg)
Pollock	57
Pike perch	50
Oyster	40
Chicken	37
Roe deer	30

Sausage and cheese

Food (100g)	Magnesium content (in mg)
Salami	45
Tilsiter	40
Emmental	35

In addition, there is also a high amount of magnesium in unsweetened cocoa powder (410 mg/100g), in peanut butter (140 mg/100g), in dark chocolate (133 mg/100g) and marzipan (120 mg/100g) or in skimmed milk powder (120 mg/100g).

Do we absorb enough magnesium through our diet?

Many people do not eat a diet rich in minerals. In particular, favorite foods such as pizza, burgers and the like are not suitable for keeping the magnesium balance stable. In addition, foods containing magnesium in particular, such as cereals and vegetables, are losing magnesium content due to increasingly depleted arable soils. Look out for foods containing magnesium when you go shopping.

Dietary tips for the prevention of magnesium deficiency

If you suspect that you have a magnesium deficiency, we recommend that, in addition to supplementing your diet with the foods mentioned above, you also consider the following:

Eat whole grain products instead of wheat products
Eat more legumes, if tolerated
Take magnesium through nuts
Drink enough mineral water

By the way: Also pay attention to the preparation of your food. Overcooked vegetables or industrially processed foods often lose a large proportion of their magnesium due to the way they are prepared.

A balanced and healthy diet with magnesium foods

It can be very easy to cover your daily requirements with foods containing magnesium: Instead of potato chips, why not nibble on a nut mixture? If you still prefer something sweet in front of the TV in the evening, you can reach for dark chocolate. The higher the proportion of cocoa, the higher the magnesium content. And it's also easy to eat more magnesium at breakfast: Replace wheat with a whole-grain bread or oatmeal. Garnished with fruit or nuts, the oatmeal becomes a magnesium-rich and filling meal in no time.

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