Magnesium is one of the key minerals for our health. It helps prevent muscle cramps, supports normal sleep, and maintains stable nervous system function.
An adult needs about 300–400 mg of magnesium per day. But where can you get that much of the mineral without spending a fortune? It turns out that you can obtain a lot of magnesium from ordinary, inexpensive foods.
1. Pumpkin Seeds
The true champion in magnesium content — about 500 mg per 100 g. A handful of seeds provides approximately 120–150 mg of the mineral. Quick, tasty, and extremely effective: a small snack easily covers a third of the daily magnesium requirement.
2. Cocoa Powder
The magnesium content in cocoa depends on the variety and processing — 420–520 mg per 100 g. Add a spoonful of cocoa to milk or yogurt, and you will get 12–15 mg of magnesium without any additives. Even the most ordinary cocoa powder is a powerful source of the mineral.
3. Sunflower Seeds
About 300 mg of magnesium per 100 g. A handful of seeds contains 60–90 mg of the mineral. Cheap, tasty, and very convenient: seeds are easy to carry, add to salads, or just snack on.
4. Buckwheat
From 230 to 390 mg per 100 g in dry form (the range depends on the variety and growing region). A regular plate of buckwheat covers 40–50% of the daily magnesium requirement. Plus — it is not only healthy but also filling.
5. Whole Grain Oatmeal
130–180 mg per 100 g. A breakfast of oatmeal with fruits or nuts is not only delicious but also an excellent way to maintain the daily magnesium requirement.
6. Lentils
About 100 mg per 100 g. Even after cooking, when some minerals leach into the water, lentils remain an inexpensive and stable source of magnesium.
Conclusion: magnesium is accessible and inexpensive — it lies on our shelves in the pantry with grains and seeds. These simple foods will help maintain the body's functions at a high level without spending money on expensive supplements.
