Eat better: Top 5 magnesium-rich foods to revitalize your body and mind

What is magnesium for?

Magnesium is essential for the proper functioning of up to 300 biochemical reactions in the body. These are some of its main functions:

• Bone health: helps maintain bone structure and density, preventing premature wear, inflammation and reducing the risk of osteoporosis.
• Nervous system: Contributes to the proper functioning of the nervous system, helping to maintain calm and reduce stress peaks.
• Regulation of blood sugar levels: Magnesium is key to control glucose spikes.
• Heart health: Contributes to regulate blood pressure, decreasing the risk of cardiovascular diseases.
• Healthy skin: Together with hyaluronic acid and collagen, magnesium is key to avoid skin dryness and prevent premature aging.

Top 5 foods rich in magnesium

It is important to note that the daily amount of magnesium varies according to age, sex and other factors. For example, men and pregnant women require a higher dose. In addition, older people, athletes or people with type 2 diabetes are more prone to magnesium deficiency and should pay more attention to their intake.

Here are the 5 foods richest in magnesium that should not be missing in your diet:

> Nuts: almonds and peanuts are the nuts with the highest magnesium intake, followed by walnuts, hazelnuts and pistachios. You can eat them as they are or incorporate them into your salads for a crunchy touch, or use them in recipes such as cookies or homemade energy bars.

> Peas: Their intense green color and small round shape hide great nutritional value. Peas are an excellent source of fiber, protein and vitamins, as well as being rich in magnesium. Add them to stews, make some scrambled peas with egg and ham or make an original pea hummus.

> Legumes: Chickpeas, white beans, lentils and beans are legumes that provide us with large doses of magnesium. In addition to their high nutritional value, they are low in fat and an affordable superfood within the reach of any pocket. You can enjoy them in stews, soups, salads... They are versatile and delicious!

> Whole grains: Next time you have to cook pasta or rice, opt for whole grain versions instead of refined ones. Whole grains not only provide magnesium, but also help control cholesterol, weight and blood pressure.

> Seeds: Chia seeds, flax seeds, sesame seeds or quinoa are great sources of magnesium. To make the most of their nutrients, remember to hydrate or grind them. You can add them to yogurts, salads or even make a healthy jam with them.

What about you?

Do you usually include these foods in your diet? Have you ever felt a lack of this mineral? Leave us a comment sharing your experiences and recommendations! :) We love to read you.

You may also be interested in:

Watch out for ready meals: read the labels well!

Behind ready meals are surprises. Find out how not to be fooled and make informed choices for your health.

Eat to live longer: The science behind anti-aging foods.

Ageing is a natural and inevitable process, but we can slow down its effects and maintain a healthy and vibrant body for longer. One of the most powerful tools for achieving this goal is our diet. By including certain foods in our diet, we can provide our bodies with the essential nutrients to fight free radicals, repair cell damage and promote longevity.

Sweet or savory breakfast: which is better for our health?

Starting the day with energy is crucial to cope with daily tasks and activities. Adequate calorie intake in the morning is essential, but which is better, sweet or savory breakfasts? In Spain, as in many other European countries, there is a widespread preference for sweet breakfasts. Many Spaniards like to start the day with a sweet...