Food Data Insights

🧐 Please help identify the best sources of magnesium: your comments may bring more insights to all of us.

It’s easy to find foods high in magnesium, but I find it hard to choose Mg-rich foods that don’t present any issues...

“Officially”, men should get 400-420 mg per day and women 310-320 mg per day (more if pregnant).

So, what are the foods with the most magnesium?

From the USDA food database, I ranked foods by their magnesium content and made a representative selection of the top 100 magnesium-dense foods.

Among the foods high in magnesium, we have...

🌿 dried herbs (basil, coriander, dill...)

but who wants to eat a whole jar of dried herbs every day❓

🌰 seeds and nuts (pumpkin seeds, sesame seeds, cashew nuts...)

but what if you want to avoid phytates, oxalates, tannins, lectins, and PUFAs❓

🍞 grains (wheat, rice, oat, especially their bran...)

but what if you want to go easy on carbs, fibers, and phytates❓

🫘 legumes (mungo beans, lima beans, cowpeas...)

but what if you’re not happy with all the gas, to name only one issue❓

💲caviar

but who can afford 100 grams of caviar every day❓

🐚snails

but do you see yourself eating 100-200 g of snails every day❓

🥩 meats (not on the chart, ~30 mg magnesium per 100 g)

but eating over 1 kg of meat every day❓

➡️ Honestly, I don’t know about the “best” sources of magnesium.

💡How about you? What do you think? Which “problems” can be solved, mitigated, or ignored? Have a close look at the interactive chart below, and let us know your thoughts in the comments on LinkedIn.