Diet plan for adequate magnesium intake

Are you deficient in magnesium? Before resorting to supplements, try to balance its values ​​with diet. Our plan will help you with that!

Most green vegetables, peas, legumes, nuts, and seeds are good choices, as are whole grains and some types of nuts such as crab and shrimp. Meat, fish and other vegetables and fruits also contain lower levels of magnesium. To achieve the recommended 300 mg of magnesium per day (for women), you can eat:

180 g cooked spinach (160 mg magnesium)
100 g cooked quinoa (64 mg magnesium)
30 g almonds (81 mg magnesium)


1 medium-sized potato, peeled (50 mg magnesium)
110 g cooked wild salmon (35 mg magnesium)
150 g boiled chard (129 mg magnesium)
28 g sunflower seeds (91 mg magnesium)


2 slices wholemeal bread with 1 tablespoon peanut butter (70 mg magnesium)
1 medium banana (30 mg magnesium)
225 g plain yogurt (40 mg magnesium)
120 g cooked tempeh (92 mg magnesium)
100 g cooked black beans (70 mg magnesium) )

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