Magnesium
Magnesium is involved in muscle and nerve function. Plant-based diets usually provide plenty.
What the body needs it for
- Muscle and nerve function
- Energy metabolism
- Bones
How much you need
Adults: men 350 mg, women 300 mg per day (DGE estimate).
Good plant sources
Content per 100 g, rounded. Values vary by variety and product.
- Hulled hemp seedsapprox. 700 mg
- Pumpkin seedsapprox. 550 mg
- Cashewsapprox. 270 mg
- Dark chocolate 70 %approx. 230 mg
- Quinoaapprox. 200 mg
- Oatsapprox. 140 mg
How to make the most of it
- A handful of seeds or nuts a day already covers a lot.
- Whole grains provide far more than white flour.
- Magnesium-rich mineral water counts too.
Matching recipes
Chocolate date energy balls with almonds
Little no-bake energy bites: dates, almonds, oats and cocoa – ideal as a sweet snack or dessert.
Tempeh bowl with spelt, edamame and peanut dressing
Crispy pan-fried tempeh on spelt with edamame, red cabbage, carrot, cucumber and avocado, topped with a creamy peanut and lime dressing.
Roast vegetable bowl with pumpkin, chickpeas and tahini dressing
Roasted Hokkaido pumpkin and crispy chickpeas on quinoa and kale, brought together by a creamy tahini and lemon dressing.
Wholegrain bread with hummus, avocado and seeds
A quick, savoury breakfast: wholegrain spelt bread with hummus, avocado, tomato, hemp seeds and pumpkin seeds.
More nutrients
Reference values according to the German Nutrition Society (DGE) for adults unless stated otherwise. DGE reference values