What is your magnesium requirement?
Of course, not everyone has the same magnesium requirement.
The magnesium requirement varies according to the way of life and nutrition, the state of health, the current magnesium level, etc.
For example, the magnesium requirement increases with the use of certain medicines (eg diuretics), with a very protein-rich diet, in physical or mental stress situations, with the ample enjoyment of black tea or soft drinks, with infestations with fungal or even sweats And thereby loses minerals.
What other factors influence the personal magnesium requirement, please read also in our detailed article about magnesium deficiency.
As a rough guide for adults (without magnesium deficiency) is an official requirement of 350 to 400 mg of magnesium per day. However, many experts in the orthomolecular medicine sector consider this value to be much too low, and guessing that 600 to 900 mg of magnesium per day is a safety issue.
Reduce magnesium deficiencies with proper diet
How can you prevent magnesium deficiency? And how can you fix an existing magnesium deficiency? And in a natural way – namely with the right diet? What are the foods that give a lot of magnesium?
In the following, we will introduce you to those foods which contain a lot of magnesium and which can remedy a magnesium deficiency by regularly adding them to your diet.
1. Pumpkin seeds remedy magnesium deficiency
Pumpkin seeds deliver almost as much magnesium as sunflower seeds, namely 400 mg per 100 grams. At the same time, pumpkin seeds provide an enormous quantity of iron (over 12 mg) – a value that no other food reaches so quickly.
Also trace elements such as copper and zinc as well as of course the B vitamins are found in the pumpkin kernels in a considerable amount.
Pumpkin seeds can be simply nibbled out of the hand or sprinkled over salads.
However, they can also be processed wonderfully to raw food crackers:
Soak the seeds overnight, then mix them in a high-performance mixer with some water or fresh tomatoes, then add dried tomatoes, red peppers, onions, some garlic and linseed. Mix everything again, season with herbal salt, marjoram or oregano and spread the result on a baking sheet covered with baking paper or on the foil of your driers. Bake or dry the dough until crispy.
You can also use 1/3 almonds, 1/3 sunflower seeds and 1/3 pumpkin seeds for the dough.
Do not forget how positively pumpkin seeds affect the health of the prostate and bladder.
Pumpkin seeds should therefore always get a fixed place in your magnesium-optimized diet.
2. Cocoa against magnesium deficiency
Cocoa is also a food rich in magnesium. Its magnesium content is similar to that of the pumpkin kernels.
Cocoa also provides many trace elements and is also a valuable antioxidant source.
Often, a magnesium deficiency in a hot starter shows chocolate – not because the body wants chocolate, but because it needs magnesium.
To give it to the hot-starter is not the right way, however, since ordinary milk chocolate contains very little cocoa, but very much sugar and plenty of milk powder.
A cocoa alternative would be bitter chocolate. It is best to choose a chocolate with at least 70% cocoa content, which is ideally sweetened with xylitol.
A good idea is to make chocolate from high-quality ingredients. For more information and recipes, please see our chocolate article.
Of course, cocoa can also be processed into fine beverages or conjured up delicious energy balls – for example, with nuts and almonds, which with 170 mg magnesium are also among the very good magnesium suppliers.
3. Quinoa against magnesium deficiency
Quinoa is a very high-quality magnesium source with 280 mg of magnesium per 100 grams – especially since quinoa can easily be consumed in significantly larger quantities than, for example, cocoa.
Quinoa is best rinsed thoroughly under running water in a sieve and then prepared like rice as a fine accompaniment.
Rice, by the way, supplies less than half the quinoa-magnesium, and also only when it is a full-grain rice. White rice (polished rice), on the other hand, contains only about 30 mg of magnesium per 100 grams and is therefore nothing more than a stomach filler.
Since potatoes contain only 20 mg of magnesium and whole-grain pasta only by the 50 mg of magnesium, it is definitely worth replacing the usual supplements every time with quinoa.
4. Nettle combats magnesium deficiency
The nettle is a further excellent source of magnesium with 80 mg of magnesium per 100 g and one of the most magnesium-rich vegetables ever.
Mangold contains exactly as much magnesium as the nettle, but the magnesium from the chard is not quite as absorbable as from the oxalic acid-free nettle because of its high oxalic acid content.
For example, almonds (170 mg) and cashew kernels (270 mg) would yield significantly more magnesium, but you would not only want to eat seeds and nuts, but also other food groups.
From the young leaves of the nettle you can prepare green smoothies or all the dishes for which spinach or chard is usually used.
Since the nettle is very similar to spinach when its leaves are stewed, it is no problem to eat 200 grams of nettles in one meal.
With 200 grams of nettles, however, you already take 160 mg of magnesium, which is almost half of the magnesium daily requirement.
If you rarely go green or when no nettles grow near you, you can also use nettle leaves, which can be used in soups, dressings, smoothies or juices.
5. Bananas perfect for magnesium deficiency
Bananas are often referred to as a particularly high-grade magnesium and therefore recommended for the control of a magnesium deficiency. In reality, however, fresh bananas contain only 30 mg and thus as much (or little) magnesium as avocados, blackberries and raspberries.
Dried bananas, however, are actually an excellent source of magnesium at 110 mg per 100 grams and should therefore enrich your diet on a regular basis. Dried bananas also taste very fine and are very suitable as a snack or provisions for the road.
Also dried figs (70 mg magnesium), dried apricots (50 mg) and dried dates (50 mg) are delicious magnesium supplements and gladly help to correct your magnesium deficiency.
How your diet can remedy magnesium deficiency
The right diet to remedy a magnesium deficiency might look like this:
- Breakfast with an oatmeal with sesame seeds, sunflower seeds, cashew nuts, amaranthops and various dried fruits.
- Prepare as an intermediate meal a sesame or almond milk sweetened with dried fruit.
- When buying bread, choose a full-grain bread with amaranth, such as a spelled Amaranth bread or bake yourself.
- Eat quinoa more frequently as a side dish and nettles than vegetables.
- Pepper your shakes and smoothies with nettle leaf powder.
- If you are baking cakes or pastries, add poppies to the recipe.
- Sprinkle over salads of frequent pumpkin seeds or nibble them between.
- Look for tasty recipes with legumes and enjoy them for lunch or dinner.
- Delicious you can combine the pods with a full grain couscous.
- Take as a snack – eg after the sport – dried bananas to itself.
With all these tips, you will not only be able to successfully manage the official minimum magnesium requirements of about 350 to 400 mg, but also the significantly higher requirements of many nutritionists and health experts of around 600 mg or more.