Fatigue can be caused by a lack of magnesium…
Are you tired at the moment? Having trouble getting up? Maybe you are lacking in magnesium? Women need around 300 mg of magnesium per day and men 380 mg. To meet your needs, you must choose the right foods.
Dark chocolate 70%
Cocoa is one of the foods best known for its richness in magnesium. This is why dark chocolate has nutritional benefits. “We often talk about chocolate, but it’s really cocoa that contains magnesium: count 120 milligrams per 100 grams of cocoa. Chocolate must have at least 70% cocoa to provide real interest“, would like to point out Florence Foucaut, dietitian-nutritionist and member of the AFDN. 2 squares of chocolate with 70% cocoa provide approximately 24 mg of magnesium. On the other hand, white chocolate and milk chocolate provide very little magnesium and should be consumed for indulgence.
Banana: the fruit richest in magnesium
The banana is the fruit richest in magnesium, containing around 28 mg per 100 grams, or around 45 milligrams for one fruit. Dried banana is even richer in magnesium than fresh banana, which makes it an ideal anti-fatigue snack, for example.
Chickpeas rich in magnesium and protein
In addition to legumes reduced to flour, they are also excellent for your health to be enjoyed in their natural form. “Count around 44 mg of magnesium per 100 g for cooked chickpeas and 31 mg per 100 g for cooked lentils. Legumes are sources of plant protein, fiber and iron. They are therefore of interest from a nutritional point of view“, argues Florence Foucaut.
Wheat germ: 1 to 2 tablespoons are enough
Wheat germ is also very rich in magnesium: it contains around 250 mg per 100 grams. In practice, we consume between one spoon and two tablespoons, which is approximately 35 mg of magnesium. For example, you can sprinkle it in yogurt, a mixed salad or a fruit salad. Better to buy it dry in organic grocery stores.
Pine nuts to sprinkle to avoid deficiencies
The seeds are good sources of magnesium. Pine nuts contain approximately 250 mg per 100 g, or 31 mg per 15g, the equivalent of 3 teaspoons (the recommended portion per day).
Flour: the more wholemeal, the better
“The higher the T flour we have, the richer it is in minerals, unlike white flour, which is almost completely devoid of them. T110 wholemeal flour, for example, contains 73 mg per 100 g“, explains our interlocutor. Also think about legume flour, reminds our expert, such as chickpea or lentil flour, which contain 66 mg per 100 g, and which have the advantage of being gluten-free.
Seafood, especially periwinkles, are rich in magnesium
Shellfish and seafood are among the foods rich in magnesium. Those which contain the most are periwinkles: 400 mg per 100 g. Oysters are also interesting: 82 mg per 100 g.
