Magnesium is best known as a mineral that supports muscles, but it has other important functions for actually overall health. So if you want to get more of this nutrient, it's smart to add more magnesium-rich foods to your menu.

We list for you where you can find the most magnesium.

The benefits of magnesium  

Magnesium plays a role in several processes in the body. Athletes in particular put this mineral to extra use because of its involvement in muscle function, but that's not the only thing magnesium does. For example, did you know that magnesium can also help you sleep better? These are the main functions of this mineral: 

1. Muscle function and relaxation: magnesium is involved in the regulation of muscle contractions and relaxations. It is essential for the proper functioning of muscles, promoting the reduction of cramps and muscle tension. Because magnesium allows muscles to relax again after exercise, it is important to get enough of it during stress. Otherwise, muscles will continue to tighten and this signals to the rest of the body that stress is present.
   
   
2. Energy production: the mineral plays a key role in the conversion of food to energy. Magnesium is involved in more than 300 enzymatic reactions in the body, including those required for the production of adenosine triphosphate (ATP), the energy source of cells.
   
   
3. Bone health: together with calcium, magnesium contributes to building and maintaining strong bones. It helps transport calcium to the bones, preventing possible accumulation in soft tissues.
   
   
4. Regulation of blood pressure: magnesium has a vasodilatory effect, which can help maintain healthy blood pressure. It also helps reduce inflammation and prevent vasoconstriction.
   
   
5. Nervous system and relaxation: lastly, it is involved in neurotransmitter signaling and thus helps regulate stress and anxiety. Sufficient magnesium is important for the nervous system to relax, which is why this mineral is also used to help with stress or sleep problems.

For the menu: magnesium-rich foods

Magnesium is present in several food groups - and almost alla magnesium-rich food contains many other nutrients that contribute to your health. Win-win, then, to put these products on the table a little more often.

1. Nuts and seeds: such as almonds, pumpkin seeds, sunflower seeds and cashews.
2. Leafy vegetables: such as spinach, kale, endive and chard.
3. Whole grains: such as oatmeal, brown rice and quinoa.
4. Fish and Seafood: such as salmon, mackerel and shrimp.
5. Legumes: such as beans, lentils and chickpeas.
6. Cocoa: pure, raw and organic cocoa.
7. Fruits: bananas in particular contain relatively high amounts of magnesium.

Support with magnesium

We humans do not produce magnesium ourselves, so we are completely dependent on food to maintain our levels. The recommended daily amount of magnesium varies depending on age, gender and health status. Generally recommended amount for adults about 300 - 400 mg per day. But some groups are also at an increased risk of magnesium deficiency, for example, the elderly, athletes, people with certain medical conditions and, for example, in case of a lot of stress. In these cases, it is wise to pay extra attention to your magnesium intake to prevent health problems, for example, by also supplementing with a magnesium supplement.