Which foods contain a lot of magnesium?

Magnesium is a mineral with many important functions in the human body. Besides playing an essential role in many bodily processes, it is best known for its beneficial effect on muscles. Whether you are an avid athlete or not, everyone needs magnesium for good general health. However, people who practice strength or endurance sports will have a slightly higher magnesium requirement than inactive people. How do you ensure that you provide your body with the daily requirement of magnesium?

What is and does magnesium do?

For starters, magnesium is a mineral that plays a key role in numerous important processes in the human body. The mineral controls more than 300 different enzymes. It is important for the formation of bones and teeth, it plays a role in the transmission of nerve impulses, and what is especially important for athletes, it ensures relaxation of the muscles, nerves and blood vessels. The average adult man has a magnesium requirement of 350 milligrams per day, and for women that is 300 milligrams. This need is even higher for (fanatic) athletes, because they expose their muscles to exercise for a long time. Magnesium is not produced by the body itself, so it is necessary to get it through our diet. To provide insight into what good sources of magnesium are, we discuss below a list of products that contain a lot of magnesium.

Green leafy vegetables

Vegetables often contain many vitamins and minerals, but green leafy vegetables in particular are rich in magnesium. Examples of these types of vegetables are spinach, endive and kale.

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Nuts are also full of healthy substances, because in addition to relatively high amounts of magnesium, they also contain fats and proteins that provide long-lasting energy. Just make sure your nuts are unroasted and unsalted. An example of magnesium-rich nuts are: Brazil nuts, almonds, walnuts and hazelnuts.


To be more precise, raw cocoa. This fruit from South America is mainly known for the chocolate that can be made from it, but many people do not know that cocoa is a real superfood. Raw cocoa is full of vitamins and minerals, and is a very rich source of magnesium. The intense and slightly bitter taste of cocoa nibs, for example, may take some getting used to, but it is a tasty addition to your yogurt, smoothie and even some salads.


Legumes include products such as lentils and chickpeas. These are not only tasty and versatile products, but they are also rich in proteins en minerals, including magnesium. It is best to soak legumes overnight before use, so that they are digested much better by the body.

Whole grains

Whole grains are high in fiber and also contain magnesium. Bread is therefore certainly a good source of magnesium from time to time, provided you choose good quality sourdough. This type of bread undergoes a lengthy rising process, which makes the grain more digestible.

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