Magnesium: the 10 best plant sources

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Carlos Laforet Coll
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Magnesium, the 10 best plant sources. Almonds, raisins, legumes, spinach, lentils are vegetable sources of magnesium.

Don't store avocado like this: it's dangerous

Il magnesium is a mineral salt present in abundance in plant foods. Those who follow a vegetarian or vegan diet should therefore never fear a magnesium deficiency. To consume fruits and vegetables in abundance, in any type of diet and nutrition, it should always be a guarantee so that the body can have adequate quantities of magnesium and other mineral salts, essential for its proper functioning.

Recent studies have highlighted the importance of magnesium for stroke prevention. Magnesium supplements should only be taken in case of real deficiencies and after consulting your doctor. The daily requirement of magnesium for adults is 350-400 milligrams. deficiencies of magnesium they can be caused by poor nutrition, stress or assimilation problems. To be sure you are getting magnesium in your diet, it is good to know the main plant sources of this precious mineral salt.



Spinach is one of the richest plant sources of magnesium. 100 grams of raw spinach contains 79 milligrams of magnesium. As for cooked spinach, a 180-gram serving contains 157 milligrams of magnesium, about 40% of the amount of this mineral salt that you need to take daily. Spinach is also one of the most important plant sources of iron.

Pumpkin seeds

Pumpkin seeds have a magnesium content not to underestimate. They can be eaten on their own, as a simple snack, as an additional ingredient in salads or in the preparation of bread. 100 grams of pumpkin seeds contain 534 milligrams of magnesium, well beyond the recommended daily allowances

READ also: Pumpkin seeds: 10 beneficial properties


Legumes are not only a source of vegetable protein, but also of magnesium. 100 grams of boiled lentils, without salt, they contain 36 milligrams of magnesium. 100 grams of soy beans boiled in salted water contain 86 milligrams of magnesium. 100 grams of beans of Spain boiled in unsalted water have a content of 74 milligrams of magnesium.

Brown rice

Why prefer brown rice over refined rice? Because of its higher content of vitamins and mineral salts. A 100-gram serving of cooked brown rice contains 44 milligrams of magnesium, while an equivalent serving of cooked long-grain white rice contains only 12 milligrams of magnesium. The differences they also concern other mineral salts, such as potassium: 79 milligrams in brown rice and 35 milligrams in white rice.

READ also: White rice Vs. Brown rice: advantages and precautions


Avocado is considered to be one of the richest fruits in magnesium. A 100-gram serving of avocado contains 29 milligrams of magnesium. A medium-sized avocado, weighing about 200 grams, contains 58 milligrams of magnesium. The avocado he is also rich of vitamin K, vitamin C and fiber.

READ also: Avocado: a fruit rich in health and beauty benefits


Bananas are a real one natural supplement of mineral salts. As for magnesium, 100 grams of bananas contain it 27 milligrams. A medium-sized banana has a magnesium content of 32 milligrams. 100 grams of bananas also provide 358 milligrams of potassium and 22 milligrams of phosphorus.

Dried figs

Let's not underestimate the dried fruit regarding the magnesium content. 100 grams of dried figs contain indeed well 68 milligrams of magnesium. Other dried fruit to take into account for the potassium intake is represented by raisins, plums, apricots and dates.

Dark chocolate

Extra, unsweetened dark chocolate is one good source of magnesium. A 100 gram bar of dark chocolate contains in fact 327 milligrams of magnesium. A smaller 30-gram serving of dark chocolate contains about 95 milligrams of magnesium. 100 grams of dark chocolate also provide 17 milligrams of iron and 100 milligrams of calcium.

Sunflower seeds

Sunflower seeds are real seeds of health. 100 grams of toasted and unsalted sunflower seeds have a magnesium content equal to 130 milligrams, about 87% of the recommended daily allowance for an adult. Sunflower seeds also provide a high amount of phosphorus, potassium, iron, vitamin A and vitamin C.

READ also: Sunflower seeds: properties, benefits and where to find them


Almonds are among the representatives of dried fruit richer in magnesium. A portion from 100 grams of almonds contains 130 milligrams of magnesium, as well as 450 milligrams of phosphorus, 31,95 milligrams of iron and 1346 milligrams of calcium.

To learn more read the table of foods richest in magnesium

Marta Albè

Read also:

- Stroke is prevented with foods rich in magnesium
- Magnesium: an essential mineral for our health

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