Magnesium is an essential mineral found in large quantities in our bodies. It is required for the production of more than 600 enzymes, and it plays a major role in glucose metabolism, protein synthesis, and the proper functioning of muscles and the nervous system. Although magnesium is found in many foods, its deficiency is common; according to surveys, more than half of the general population does not reach the recommended daily intake, because processed foods contain almost nothing.
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Plant sources
| Pumpkin seed | 592 mg / 100 g |
|---|---|
| Linseed | 392 mg / 100 g |
| Sesame | 356 mg / 100 g |
| Chia seed | 335 mg / 100 g |
| Sunflower seed | 325 mg / 100 g |
| Cashew | 292 mg / 100 g |
| Almond | 279 mg / 100 g |
| Hazelnut | 163 mg / 100 g |
| Walnut | 158 mg / 100 g |
| Pecan | 132 mg / 100 g |
| Macadam | 130 mg / 100 g |
| Pistachio | 121 mg / 100 g |
| Coconut | 90 mg / 100 g |
| Spinach | 87 mg / 100 g |
| Humus | 75 mg / 100 g |
| Dried fig | 68 mg / 100 g |
| Prunes | 64 mg / 100 g |
| Dried Apricot | 63 mg / 100 g |
| Whiet bean | 63 mg / 100 g |
| Dried peaches | 57 mg / 100 g |
| Beans | 50 mg / 100 g |
| Kidney beans | 48 mg / 100 g |
| Chickpeas | 48 mg / 100 g |
| Coconut milk | 46 mg / 100 g |
| Ginger | 43 mg / 100 g |
| Dates | 43 mg / 100 g |
Animal sources
| Mussel | 238 mg / 100 g |
|---|---|
| Mackerel | 97 mg / 100 g |
| Anchella | 69 mg / 100 g |
| Tuna | 64 mg / 100 g |
| Octopus | 60 mg / 100 g |
| Squid | 60 mg / 100 g |
| Sturgeon | 57 mg / 100 g |
| Goat cheese | 54 mg / 100 g |
| Cod | 54 mg / 100 g |
| Perch | 53 mg / 100 g |
| Lobster | 51 mg / 100 g |
| Herring | 46 mg / 100 g |
| Parmesan cheese | 44 mg / 100 g |
| Oyster | 44 mg / 100 g |
Vitaverzum
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Many people take magnesium for its calming effect, and for good reason. Magnesium affects many aspects of stress, inhibits the uncontrolled operation of substances that generate excessive stimulation, and "applies the handbrake" at several points. Its deficiency can result in high blood sugar levels, while its supplementation can improve insulin sensitivity and blood sugar levels. Magnesium is also important for physical performance, as it is necessary for both muscle contraction and nervous system function.
