Magnesium is a mineral that is essential for the body to function optimally, especially for athletes who use their muscles and energy reserves every day. This mineral plays a central role in muscle contraction, energy metabolism and nerve regulation. But to get the most out of it, it is essential to know which foods contain the most.
Discover a detailed selection of foods rich in magnesium to ensure a daily intake adapted to your physical and nutritional needs.
Oilseeds and seeds: Magnesium champions
Oilseeds and seeds are among the best natural sources of magnesium. These foods are particularly popular in the diet of athletes thanks to their richness in minerals, fiber and good fats.
- Pumpkin seeds: With about 592 mg of magnesium per 100 g , they top the list. Eating them as a snack or incorporating them into salads is a great way to increase your intake .
- Flaxseeds: These small seeds provide about 372 mg per 100 g . They are also rich in omega-3, which is beneficial for muscle recovery.
- Almonds: In addition to being convenient to consume, they contain about 270 mg of magnesium per 100 g . A handful of almonds can represent almost 20% of the recommended daily intake.
- Brazil nuts: With 367 mg per 100 g , they are among the oilseeds richest in magnesium.
- Cashew nuts: They provide 280 mg per 100 g . Combined with other dried fruits , they make an ideal snack after a sports session.
Nuts are versatile and easy to incorporate into your diet. By eating a small handful a day, you can maximize your magnesium intake while enjoying their other nutritional benefits.
Leafy Green Vegetables: A Must-Have Source
Green vegetables, especially leafy ones, are a natural source of easily accessible magnesium. Their chlorophyll content, which contains magnesium, makes them essential allies for athletes.
- Cooked spinach: A 100g serving of cooked spinach contains about 82mg of magnesium . In addition, it is rich in iron and vitamins, making it an excellent choice for physical performance.
- Kale: With 87 mg per 100 g , it stands out for its nutritional density. Raw or cooked, it provides a boost of magnesium and essential micronutrients.
- Swiss chard: It contains about 86 mg per 100 g and is a tasty and easy-to-cook green vegetable.
To take full advantage of their benefits, incorporate green vegetables into your meals in the form of salads, green smoothies or cooked side dishes. They provide not only magnesium but also fiber and essential antioxidants.
Whole grains: Rich and energetic
Whole grains , unrefined, retain their outer shell, rich in magnesium and other minerals . They are an ideal option for athletes looking for both energy and a supply of micronutrients.
- Quinoa: This pseudo-cereal contains about 197 mg of magnesium per 100 g raw. In addition, it is gluten-free and rich in vegetable proteins.
- Oatmeal: A 100g serving of oatmeal provides 148mg of magnesium . They are perfect for breakfast or a pre-workout snack.
- Buckwheat: With 231 mg per 100 g , it is an excellent alternative to classic cereals.
Whole grains can be eaten in the form of porridge, mixed salads or pancakes, allowing you to optimize your magnesium intake while providing the energy needed for your workouts.
Cocoa and dark chocolate: Pleasure and magnesium
Cocoa powder and dark chocolate are among the most delicious and nutritious foods for magnesium intake .
- Unsweetened cocoa powder: With nearly 500 mg per 100 g , cocoa is an exceptional source of magnesium. A tablespoon in a smoothie or yogurt is enough for a good dose.
- Dark chocolate 70% and above: A 30 g serving of dark chocolate provides approximately 90 mg of magnesium . To maximize the benefits, opt for bars containing at least 70% cocoa.
Dark chocolate is not only a source of magnesium but also of antioxidants, particularly useful for muscle recovery after exercise.
Legumes: Economical and nutritious
Legumes, such as beans, lentils and chickpeas , are an affordable and versatile source of magnesium.
- Cooked white beans: A 100 g serving provides approximately 187 mg of magnesium .
- Dried green lentils: With 97 mg per 100 g , they are an excellent plant-based source of magnesium and protein.
- Chickpeas: They provide around 65 mg per 100 g cooked and are perfect for complete dishes like hummus or salads.
Legumes are easy to integrate into a sports diet thanks to their richness in proteins, fibers and magnesium. They also help to maintain energy over time.
Dried fruits and fresh fruits: Natural snacks
Dried fruits and some fresh fruits provide magnesium in a natural and practical way.
- Dried banana: It contains about 108 mg per 100 g .
- Dried apricots: With 50 mg per 100 g , they are both sweet and nutritious.
- Avocado: One medium-sized avocado contains about 58 mg of magnesium . This fruit is also rich in heart-healthy monounsaturated fats.
By adding these foods to your snacks, you can meet your daily needs while enjoying constant energy.
Leafy Green Vegetables: A Must-Have Source
A magnesium-based health food supplement is an interesting alternative. In case of fatigue, stress or muscle cramps, these supplements ensure an optimal intake of magnesium, a mineral essential for the proper functioning of the body. Available in the form of tablets, capsules or powder, they are often combined with vitamin B6 to facilitate absorption and reinforce their benefits. However, it is recommended to consult a health professional to choose the supplement best suited to your needs.
Mineral waters rich in magnesium: An alternative source
When we talk about magnesium, we naturally think of solid foods such as oilseeds, green vegetables or legumes. However, mineral waters are a practical and effective source to supplement your daily needs. In addition to promoting optimal hydration, essential for athletes, they provide magnesium in a simple and effortless way.
Magnesium-rich waters are often of natural origin and come from specific sources. They naturally contain this mineral thanks to their passage through magnesium-rich rocks, which enrich them over time. This type of water is particularly interesting for people who have increased needs, such as athletes, stressed people or those suffering from identified deficiencies.
Hépar: The reference water for magnesium
Hépar is a natural mineral water known for its high magnesium content , with approximately 119 mg/L . Thanks to this concentration, it covers a significant portion of the recommended daily intake of magnesium. A one and a half liter bottle can thus provide nearly 20% of the daily needs for an adult. It is particularly recommended for people showing signs of fatigue or muscle cramps, symptoms often linked to a magnesium deficiency .
In addition to its magnesium content , Hépar is rich in calcium, which makes it an excellent choice for athletes who want to take care of their bones and muscles.
Contrex: Water balanced in magnesium and calcium
With a magnesium content of around 74 mg/L , Contrex is a good choice for those looking to increase their mineral intake while staying hydrated. Less rich in magnesium than Hépar, it is still interesting thanks to its overall mineral balance. Contrex is also known for its high calcium content, making it ideal for supporting the increased needs of athletes and active people.
Lightly mineralized, it can be consumed daily without disturbing the body. It is therefore perfect to accompany meals or sports sessions.
Rozana: The water richest in magnesium
Among the mineral waters available, Rozana stands out for its exceptional magnesium content, with around 160 mg/L . This concentration makes it a particularly suitable water for people suffering from a proven deficiency or for those looking for a quick and effective supply of magnesium. By consuming 1 liter of Rozana , you get almost 40% of the recommended daily intake of magnesium.
Rozana is a preferred solution for athletes who lose a lot of minerals during physical effort, particularly through sweating. In addition to ensuring effective hydration, it helps prevent muscle cramps and improves recovery after exercise.
Why choose water rich in magnesium?
Mineral waters rich in magnesium have several significant advantages:
- Convenience: Unlike some magnesium-rich foods that require preparation or cooking, mineral waters are ready to drink at any time. They are ideal for people with busy schedules.
- Rapid absorption: The magnesium contained in mineral waters is easily assimilated by the body. By regularly drinking magnesium-rich water, assimilation occurs naturally throughout the day.
- Optimized hydration: For athletes, water is a key element of performance. By choosing water rich in magnesium , they ensure a double action: Stay hydrated and meet their magnesium needs to avoid cramps and fatigue.
When to consume these waters?
To fully benefit from the benefits of magnesium-rich waters, it is recommended to consume them throughout the day:
- During physical exercise: They help to compensate for mineral losses due to perspiration, particularly during an intense or prolonged session.
- After sport: They promote muscle recovery by helping to reduce the risk of cramps and aches.
- Throughout the day: Even outside of sports activity, drinking water rich in magnesium helps maintain a good level of hydration and avoid deficiencies.
Magnesium is essential to maintain optimal energy metabolism , improve muscle recovery and support the physical performance of athletes. Thanks to a variety of foods such as oilseeds, green vegetables, whole grains , legumes and certain mineral waters , it is easy to ensure a sufficient daily intake.
By combining these sources of magnesium in a balanced diet adapted to your physical activity, you optimize your performance while taking care of your body.
