These foods are the richest in magnesium (instant boost).

Are you tired now? Having trouble getting up? Maybe you lack magnesium? Women need about 300 mg of magnesium and men need about 380 mg per day. To meet your needs, you must choose the right food.

Dark Chocolate 70%

Cacao is a food known to be rich in magnesium. That’s why dark chocolate has nutritional benefits. “We often talk about chocolate, but it is actually cocoa that contains magnesium: count 120 mg per 100 grams of cocoa. Chocolate should contain at least 70% cocoa To bring real interest“, Florence Foucault, dietitian-nutritionist and member of the AFDN would like to mention. 2 squares of chocolate with 70% cocoa provide approx. 24 mg of magnesium. On the other hand, white chocolate and milk chocolate provide very little magnesium and should be consumed for pleasure.

Banana: The richest fruit in magnesium

Bananas are the richest fruit in magnesium, with 28 mg per 100 grams, or about 45 mg for one fruit. Dried bananas contain more magnesium than fresh bananasWhich makes it, for example, an ideal anti-fatigue snack.

Chickpeas are rich in magnesium and protein

In addition to floury beans, they are also great for your health to enjoy in their natural form. “Calculate approx 44 mg of magnesium per 100 grams for cooked chickpeas and 31 mg per 100 g for cooked lentils. Beans are a source of vegetable protein, fiber and iron. Hence they are of interest from a nutritional point of view“, argues Florence Foucault.

Wheat germ: 1 to 2 teaspoons is enough

Wheat germ is also very rich in magnesium: it contains about 250 mg per 100 g. In practice, we consume between one teaspoon and two teaspoons, which is about 35 mg of magnesium. For example, you can sprinkle it in yogurt, mixed salad or fruit salad. It is better to buy it dry in organic grocery stores.

Sprinkle pine nuts to avoid defects

Seeds are a good source of magnesium. Pine nuts contain about 250 mg per 100 grams, ie. 31 mg for 15 grams, equivalent to 3 teaspoons (daily recommended service).

Flour: The more whole flour, the better

“As we have high tea flour, it is richer in minerals unlike white flour, which is almost completely devoid of them. T110 Whole flour, for example, contains 73 mg per 100 g“, explains our interlocutor. But think Bean flourReminds our expert, such as Lot gram or dal, which contains 66 mg per 100 g, and which has the advantage of being gluten-free.

Seafood, especially periwinkles, is rich in magnesium

Shellfish and seafood are among the foods rich in magnesium. Which has the most Periwinkles : 400 mg per 100 g. Oysters It is also interesting: 82 mg per 100 grams.