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Goodbye fatigue: 11 magnesium-rich foods to regain energy

Magnesium plays a vital role in the human body, helping to increase energy levels and combat fatigue.

Today we explore eleven foods that are excellent sources of magnesium, providing a real energy boost thanks to their high content of this nutrient.

Whether you are looking for a natural way to boost your energy or simply interested in discovering new healthy foods, this photo gallery will provide you with inspiration and useful information for incorporating these foods into your daily diet. (Source: health.com)

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Goodbye fatigue: 11 magnesium-rich foods to regain energy
Magnesium plays a vital role in the human body, helping to increase energy levels and combat fatigue. Today we explore eleven foods that are excellent sources of magnesium, providing a real energy boost thanks to their high content of this nutrient. Whether you are looking for a natural way to boost your energy or simply interested in discovering new healthy foods, this photo gallery will provide you with inspiration and useful information for incorporating these foods into your daily diet. (Source: health.com)
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Vegetables
Vegetables are particularly rich in magnesium: spinach, for example, provides more than 35 per cent of the daily requirement in a single serving, with about 157 milligrams (mg) per cup of cooked product. Other magnesium-rich vegetables include chard, acorn squash, peas and artichoke hearts.
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Fruit
Fruit is also an important source of magnesium, as well as containing good amounts of fibre, vitamins and minerals. The banana, for example, contains about 40.5 mg per cup, which corresponds to about 10 per cent of the daily requirement. Other fruits rich in magnesium are avocados and dried apricots.
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Seeds
The seeds are a source of fibre and healthy fats, but are also rich in minerals such as zinc and magnesium. Chia seeds, for example, contain 95 mg per 1 oz (28 g), about 23% of the daily requirement.
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Beans and lentils
Lima beans, white beans, black beans and lentils are rich in magnesium. Black beans, for example, contain about 120 mg per cooked cup, or 29% of the daily requirement.
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Cereals and pseudocereals
Like the above, cereals are also rich in magnesium. Quinoa contains about 118 mg per cup of cooked product, 28% of the daily requirement.
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Walnuts
Like seeds, nuts are rich in magnesium. Brazil nuts, cashews and almonds contain about 76.5 mg per 1 oz, (28 g) about 18% of the daily requirement.
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Peanuts
Peanuts are a good source of magnesium: they contain about 53.3 mg per 1 oz (28 g), 13% of the daily requirement.
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Soybean
Soy products are rich in vegetable protein, but also in vitamins and minerals, such as magnesium. Soya milk, for instance, contains about 51.2 mg per cup, 12 per cent of the daily requirement. Other recommended products are edamame and tempeh.
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Cocoa
Cocoa products are rich in magnesium, as well as other nutrients such as iron and manganese. Cocoa beans, for example, contain 93 mg per 3 tablespoons, about 22% of the daily requirement. Also rich in magnesium are cocoa powder and dark chocolate.
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Smoked salmon
Seafood is rich in protein, omega-3 fatty acids, vitamins and minerals. Some seafood is particularly rich in magnesium, such as canned oysters, which contain about 134 mg per can, 32 per cent of the daily requirement. Also rich in magnesium are tinned mackerel and salmon, which contain about 74.9 mg per average fillet.
actors singers and writers
26/02/2024
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