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Top Healthy Foods High in Magnesium

Time to make some dietary changes to boost energy and build a healthy immune system? While magnesium is considered a minor nutrient, it plays a significant role in your overall health and is essential to every function and tissue in the body.

In general, to provide magnesium to your body, the National Institutes of Health recommends looking for foods packed with dietary fiber, including:

Not only do magnesium-rich foods support a healthy immune system and improve bone health, they may play a role in preventing certain cancers, according to a study published in June 2017 in the European Review for Medical and Pharmacological Sciences. Foods with magnesium have been found to help improve heart health, prevent stroke, and even potentially reduce your risk of dying from a heart attack. Additionally, magnesium foods help to support normal nerve and muscle function and keep your heartbeat in sync.

A study published in October 2017 in Molecular Nutrition and Food Research found that a nutritionally balanced vegan diet filled with fresh fruit and vegetables lowered triglycerides, insulin, and cholesterol in study participants when compared with a healthy, controlled omnivorous diet (both plant and animal foods). A plant-based diet includes magnesium-rich fruit, vegetables, beans and peas, grains, soy, seeds, and nuts. A vegetarian diet is plant-based, but a vegan diet excludes all meat, dairy, and animal products, notes Medline Plus.

A study published in February 2014 in Diabetes Care reveals that a high daily magnesium intake may help reduce the risk of type 2 diabetes by up to 32 percent. Meanwhile, a 2013 article published in Pharmacological Reports reveals that supplementing with magnesium may help ward off depression.

RELATED: How Magnesium Keeps Your Heart Rhythm Healthy

How Can I Raise My Magnesium Quickly Through Diet?

Magnesium supplements are available over the counter at most supermarkets and pharmacies, but registered dietitians say it is preferable to eat whole foods containing magnesium naturally to prevent a magnesium deficiency.

While your body absorbs between 30 and 40 percent of the magnesium you eat, magnesium deficiency may happen due to an underlying health condition, alcoholism, or certain medication, per the National Institutes of Health.

In fact, nearly two-thirds of the Western world doesn’t get the recommended daily intake of magnesium, according to a September 2017 review published in Scientifica.

The U.S. Department of Health and Human Services recommends that American adults get between 310 to 420 milligrams (mg) of magnesium daily.

RELATED: Heart-Healthy Diet Makeovers

Check out the following foods high in the macromineral magnesium, including dark leafy greens, nuts and seeds, fish, soybeans, avocados, bananas, dark chocolate, and fat-free or low-fat yogurt.

Magnesium – vegan food sources of magnesium are not hard to find

Happily, there are myriad magnesium-rich vegan foods! Pumpkin seeds, sesame seeds, tofu, quinoa, leafy green veg, chlorella, spirulina, and instant coffee are all high in magnesium… hmm, maybe the last one’s not so great. In fact, some of the best food sources of this important macromineral are vegan, making magnesium deficiency quite unlikely if you follow a varied vegan diet and take care to lightly steam veg or eat them raw rather than boiling them to death and leaching all the minerals and vitamins into the water.

Vegan Magnesium-Rich Recipes

Below there’s a handy little table with a whole load of magnesium-rich vegan foods and their average amount of magnesium per serving. I’ve included some non-vegan foods for the sake of comparison, and you’ll see there’s very little doubt about the best places to get your macrominerals! For a recipe that is brimful of magnesium try this tasty vegan tofu, spinach and mushroom lasagne, my favourite vegan lasagne recipe that’s simple to make, looks impressive, is nutritious and delicious! To make it even higher in magnesium you could throw in a handful or broken cashew pieces, make vegan cashew ricotta as an extra rich sauce layer, or have a handful of almonds to accompany your salad.

Selected food sources of magnesium

Halibut, cooked, 3 ounces90mg
Almonds, dry roasted,1 ounce80mg
Cashews, dry roasted, 1 ounce75mg
Soybeans,mature, cooked, ½ cup75mg
Spinach, frozen,cooked, ½ cup75mg
Nuts, mixed, dry roasted, 1 ounce65mg
Cereal, shredded wheat, 2 rectangular biscuits55mg
Oatmeal, instant, fortified, prepared w/ water, 1 cup55mg
Potato, baked w/ skin, 1 medium50mg
Peanuts, dryroasted,1 ounce50mg
Peanut butter, smooth, 2 Tablespoons50mg
Wheat Bran, crude, 2 Tablespoons45mg
BlackeyedPeas, cooked, ½ cup45mg
Yogurt, plain,skim milk, 8 fluid ounces45mg
Bran Flakes, ½ cup40mg
Vegetarian Baked Beans, ½ cup40mg
Rice, brown,long-grained, cooked, ½ cup40mg
Lentils, mature seeds, cooked, ½ cup35mg
Avocado, California, ½ cup pureed35mg
Kidney Beans,canned, ½ cup35mg
Pinto Beans, cooked, ½ cup35mg
WheatGerm, crude, 2 Tablespoons35mg
Chocolate milk, 1cup33mg
Banana, raw, 1 medium30mg
Milk Chocolate candy bar, 1. 5ounce bar28mg
Milk, reduced fat (2%) or fat free, 1 cup27mg
Bread, whole wheat, commercially prepared, 1 slice25mg
Raisins, seedless, ½ cup packed25mg
Whole Milk, 1 cup24mg
Chocolate Pudding, 4 ounce ready-to-eat portion24mg

Calcium and Magnesium Cautions

It is important to remember that calcium and magnesium work together in the body too, so if you take a high dose of one it can unbalance your system and cause problems associated with a deficiency of the other. It is also possible that taking a high dose of magnesium in supplement form, or even by gorging on foods rich in magnesium may spark what some naturopaths call a ‘healing crisis’, leaving you with headaches, diarrhoea, and all manner of complaints.

Magnesium Deficiency in Vegans

The moral of the story is – don’t fiddle around with your health by taking large doses of anything and be wary of practitioners advising high levels of any vitamin, mineral, or nutrient without an adequate explanation of why they deem it necessary and what the side-effects may be. Just because magnesium occurs naturally in our food it does not make it safe and some people will react strongly to it even at a low level in supplemental form. On the other hand, the richness and variety of tasty vegan food sources of magnesium make it unlikely that vegans will be deficient in this important macromineral.

Other food sources of magnesium can be found in the USDA’s nutrition tables.

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The Top 30 Vegan Magnesium Sources


  • Magnesium is fairly easy to get on a plant-based diet.
  • You need 310-420 mg for adults, which you can get in a serving or two of certain foods.
  • The best vegan sources of magnesium tend to be seeds and nuts, but most foods have some.

Other than fish, there aren’t many good animal product sources of magnesium.

That’s why vegans don’t usually have much trouble getting magnesium. You were eating it before, and now you’re eating more of the foods that are good sources.

Additionally, magnesium is often added to foods that are fortified.

How Much Magnesium Do You Need?

The recommended daily allowance of magnesium ranges from 310-420 mg for adults (Source).

It’s possible to get your RDA in a single serving if you eat the right foods.

Magnesium deficiency isn’t very common, but when it does occur, it comes with symptoms like loss of appetite, fatigue, nausea, and muscle cramps.

If it does, a doctor may recommend a vegan magnesium supplement.

The Best Overall Vegan Sources of Magnesium

We’ll look at a few tables of the best sources with amounts of magnesium by weight and calories in a second.

But first, you might find this bubble chart useful to visualize what your options are for magnesium. It compares the amount per 100 grams to the amount per 100 calories, to see which food sources are the most efficient.

A perfect food would have a lot of magnesium per serving, while not having too many calories, this would be the top-right corner of the chart below (click to enlarge):

Magnesium is unique in that there really is no source that is both high in magnesium and low in calories.

You have 2 main groups:

  • Leafy greens – The spinach, chard, and other greens are all high in magnesium per calorie, but low on a per weight basis. This means that you need to eat a ton of them to get a substantial amount of magnesium.
  • Seeds and nuts – While these have a lot more calories, they are the more realistic group to choose. They have a lot of magnesium per 100 grams.

The Best Vegan Sources of Magnesium Per 100 Grams

Using data from the USDA, I’ve compiled a list of the 30 best whole foods that you can eat to get magnesium.

It does not include processed and pre-packaged foods like cereals that may be fortified with magnesium.

FoodMagnesium (mg) per 100 grams
Hemp seeds700
Brazil nut376
Sesame seeds351
Chia seeds333
Pumpkin seeds263
Pine nuts250
Buckwheat groats221
Seaweed (dried)200
Macadamia nut130
Pistachio nuts120
Wheat flour (whole-grain)117
Rye grain110
Swiss chard81
Lima beans74
Water spinach71
Black beans70

Many adults can meet their RDA with a large serving of hemp or flax seeds.

Seeds and certain types of nuts (brazil, pine, cashew) have good amounts of magnesium, as do certain grains (oats, rye, amaranth).

The Best Vegan Sources of Magnesium Per 100 Calories

As we saw in the bubble chart, certain leafy greens have a good amount of magnesium, but you have to eat a ton of them.

That might be good if you’re trying to lose weight, but otherwise you probably want to stick to the foods in the above section.

FoodMagnesium (mg) per 100 calories
Swiss chard427
Water spinach364
Bok choy144
Hemp seeds127
Mustard greens120
Lettuce (red leaf)95
Turnip greens94
Green bean82
Seaweed (dried)70
Napa cabbage69
Chia seeds68
Buckwheat groats64
Sesame seeds61

Overall, most people don’t need to do anything special to reach their RDA of magnesium. But if you’re worried you’ve been missing some, include any of those top vegan magnesium food sources in your meals and you’ll easily reach your goals.

Types of Vegan Foods High in Magnesium

While you can plan your meals around specific foods, sometimes it’s easier to think in general terms of which food groups to focus on to get more magnesium.

From the tables, certain patterns emerged near the top.


Seeds are by far the best plant-based source of magnesium. Hemp, flax, chia, sesame, and pumpkin seeds were all right at the top of the list.

They are also a great source of protein, omega3 fats, and other minerals like iron. If anything is a “superfood,” seeds would win that title.


Most nuts are relatively high in magnesium. Brazil nuts are the best (also the best vegan source of selenium by far) of the nuts in terms of magnesium content, but almonds, cashews, pine nuts, and peanuts are all up there.

A few handful of nuts is enough to meet the magnesium RDA for adults, but also comes with quite a few calories.

Certain Grains

Oats, buckwheat, and rye are all good sources of magnesium and multiple other minerals.

Most grains in general aren’t all that nutritious, but these are the exception. Of those 3, oats are the most accessible to most people, but now’s a good time to try rye bread if you haven’t before.

Vegan Recipes High in Magnesium

Most seeds and nuts can either be eaten by themselves or just thrown on salads, but in case you want to get a bit fancier, here’s a few vegan recipes that feature good sources of magnesium:

5 Awesome Sources of Plant-Based Magnesium to Give You Energy and More!

Magnesium is the new “it” nutrient and while you can pop a supplement, that’s probably not necessary if you’re eating a plant-strong diet. Plants are literally loaded with magnesium (which is great to share with your meat-eating friends).

First though, what is magnesium good for? In case you don’t know yet, it’s a powerful nutrient needed for a host of regular enzymatic functions throughout your body.  Check out the benefits magnesium can offer if you haven’t already, and take a look at your diet to see if you possibly need more magnesium. Low on energy? Suffering insomnia, irritability, anxiety, lack of energy and fatigue, joint pain, low blood sugar, lack of concentration, PMS, and even icky regularity? Magnesium is a key mineral that not only contributes to the solution of those health issues, but also plays a leading role in preventing them altogether.

Magnesium is also quickly depleted by too much acidic calcium (such as that from dairy) as both compete for absorption in the body. Calcium-rich plant foods, however, are not known to cause any risks with magnesium-deficiency.

So if you think you might need a little more magnesium straight from nature in your life, we’re here to help you out! Here are some of the top foods rich in not only magnesium, but a ton of other plant-based goodies too!

1. Kelp

If you’ve snubbed your nose at this seaweed, it’s time to give it another chance. Kelp has more magnesium than any other vegetable or seaweed, containing 780 milligrams in just one serving! Kelp is also especially helpful for obtaining enough iodine, which enhances thyroid health. It’s also a highly detoxifying seaweed and can be used to make vegan ‘fish’ recipes because it has a delicious, ocean-like flavor. Seaweed like kelp, is rich in natural salts from the sea, which are some of the most powerful sources of magnesium to exist. You can buy it in easy-to-use sprinkles or flakes at any health food store where other seaweeds such as nori and dulse are found, or even buy it in the form of noodles to use in place of pasta. Use kelp flakes to make this yummy Chickpea ‘Tuna’ Sandwich, which really tastes like the real deal (without the tuna, of course!)

2. Oats

Oats are also jam-packed with magnesium, containing nearly 300 milligrams in just one serving. Since they’re also a great source of protein, fiber, potassium, and extremely satisfying, they’re a great grain to start the day out with. Make your  oatmeal in the slow-cooker to keep things simple, or try Carrot Cake Oatmeal With Spiced Ginger Cream for something different. Bonus feature- oats are incredibly inexpensive and easy to use in many different ways.

3. Almonds and Cashews

Almonds are one of the healthiest nuts to enjoy; they’re a fantastic source of protein, Vitamin B6, potassium, and magnesium. Just 1/2 cup of almonds contains around 135 milligrams, which is more than kale and even spinach (two of the highest sources in a plant-based diet.) Cashews are also rich in magnesium, with about the same amount of almonds, along with B vitamins and iron.

4. Cocoa and Cacao

Cocoa and cacao are two different forms of chocolate, but both are incredibly rich in magnesium, no matter which you enjoy. Though cocoa is heated and cacao is raw, they both offer more magnesium than most fruits and vegetables. Magnesium estimations on cacao differ, since many brands and forms may change the amount, but most research concludes that a single serving of cacao nibs or powder contains right around 275 milligrams in just one tablespoon! Cacao is also a rich source of iron, zinc, and contains a large amount of fiber. It’s also one of the most anti-oxidant rich foods on the planet. Learn more about cacao and why you should eat it daily if possible.

5. Seeds

Hemp, chia, pumpkin, and sunflower seeds are four of the best sources of magnesium out of the nut and seed kingdom. One cup of pumpkin seeds delivers 100 percent of your daily needs, while just 3 tablespoons of hemp seed protein delivers 60 percent of your daily needs! Chia and sunflower seeds contain around 10 percent of your daily needs, though still make terrific sources.

Other foods to eat that are high in magnesium include:

  • All leafy greens
  • Bananas
  • Sweet Potatoes
  • Winter Squash
  • Other nuts and seeds (besides those mentioned)
  • Coffee
  • All whole grains
  • Beans and Legumes
  • Wild and Brown Rice

Now, how about some magnesium-rich recipes to ramp up your energy and improve your health? Try these magnesium-rich dishes today!

For more on magnesium and your health, feel free to check out all the health benefits of magnesium and more ways you can get enough.

We also highly recommend downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

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Image Source: Almond Power Bars with Chocolate Topping

The Importance of Magnesium

💪🌱 Few people are aware of the enormous role magnesium plays in our health: It’s important to nearly every function and tissue in the body, supports a healthy immune system, prevents inflammation associated with certain cancers, boosts heart health, and could even cut your risk for a heart attack. A Harvard University study found that high daily magnesium intake reduced the risk of developing diabetes by 33 percent; still other studies found that the mineral helps ward off depression and migraines.

Magnesium is a vital mineral for everyone and particularly important for bodybuilders and athletes. Studies have shown massive amounts of magnesium is lost in sweat, and most bodybuilders don’t make up for these losses in their diets as many foods high in magnesium (nuts, legumes, etc) are not included in a typical bodybuilder’s grocery list. So the next time someone asks you “Dude.. where do you get your protein?!” 💪🌱 Ask them where they get their magnesium!?.

A recent study showed Magnesium supplemented lifters exerted greater quadriceps force that unsupplemented lifters. Considering magnesium’s role in bodybuilding, factors leading to a possible suboptimal magnesium status in athletes and results of research such as this, it’s not hard to see why so many sports nutrition specialists working with strength/power athletes are excited about magnesium’s potential.

The average American diet fails to contain an adequate supply of magnesium. 👎 In fact, adults average only 66% of the RDA for magnesium from their food intake (even though they get another 8% from supplements). This average intake level leaves U.S. adults about 100-125 milligrams short in the magnesium department. A likely reason for this deficient magnesium intake is the tendency of the average U.S. diet to focus predominantly on heavily processed convenience foods at the expense of the green leafy vegetables, 🌱 nuts and seeds, and legumes that are among our best food sources of the mineral. Increasingly, researchers are becoming aware of a link between poor magnesium nutrition and risks of several important chronic conditions. Getting enough magnesium on a vegan diet is no problem!

The 5 Best Vegan Magnesium Supplements in 2021 [Review + Guide]

Magnesium is involved in many bodily functions, including muscle contractions, blood pressure regulation, and blood sugar control.

The vegan population aside — observational studies show that most Americans don’t get adequate amounts of magnesium in their diet. In fact, approximately half of the US population consumes less than the required magnesium.

One study I’ve read suggests two reasons for that:

  1. Today’s soil is depleted of minerals, so the crops and vegetables grown in that soil are not as mineral-rich as they used to be;
  2. There’s magnesium removal through food processing, so even if you strive for a whole foods diet there’s a chance you may fall short.

That being said, we find magnesium in many plant-based foods like vegetables, whole grains, nuts, seeds, and beans. Hemp seeds, for instance, are extremely rich in magnesium. It shouldn’t be difficult to achieve adequate magnesium levels as long as you know what to eat.

Despite that, there are still many people with subpar levels of magnesium. A magnesium deficiency can cause several clinical complications, from painful muscle spasms, fibromyalgia, to osteoporosis and migraines.

So, yes, a magnesium supplement can be incredibly helpful.

Here are the 5 best vegan magnesium supplements:

The 5 Best Vegan Magnesium Supplements

Physician’s Choice Vegan Magnesium Glycinate

If you want a more affordable magnesium supplement, and wish to get the best bang for your buck, this magnesium glycinate supplement by Physician’s Choice is the one to choose.

Not only is it more affordable, but it’s also made from one of the most bioavailable forms of magnesium your body can take: magnesium glycinate. Each serving comes with 133 mg, which is the equivalent of 32% of the RDA. 

From looking at scientific evidence available, it’s not recommended that you take larger doses of magnesium (i.e: greater than 350mg), which is why 133 mg is likely to be sufficient, especially when combined with your diet.

Looking at the different reviews made by verified customers, this product does seem to provide a wide range of benefits, from helping with migraines, cramps, and even those looking for better quality sleep.

Finally, Physician’s Choice magnesium supplement is free from major allergens, genetically-modified ingredients, and also contaminant-free, all factors that contribute to a better and safer product.


  • Best bang for your buck (90 servings)
  • Free from major allergens, GMO’s, and contaminants
  • Contains highly bioavailable form of magnesium


Future Kind Vegan Magnesium Supplement

Future Kind is a company that focuses specifically on creating vegan-friendly vitamins and supplements, while taking into consideration existing ethical and environmental concerns.

Each post-consumer recycled PET bottle comes with 30 servings, which boils down to 2 capsules a day for 30 days.

More importantly, they’ve tackled magnesium’s biggest challenge and identified (and use) the most bioavailable magnesium form: chelated magnesium glycinate.

Future Kind also works with an FDA-regulated and a Good Manufacturing Practice (GMP) certified facility within the USA, which has an intense control and raw ingredient supplier vetting process.

This is a highly efficient and effective vegan magnesium supplement, and there’s also a big emphasis on using recycled materials, as well as a form of shipping that offsets carbon.


  • Future Kind is an incredible vegan company
  • Packaging and shipping is environmentally friendly
  • Chelated magnesium glycinate is the best form of magnesium


  • Not that many servings per bottle

Natural Calm Vegan Magnesium Gummies

Natural Calm is a flavored magnesium formula delivered as gummies, making them an alternative for anyone that finds swallowing capsules rather troubling. However, it can also be said that it’s a formula for people of all ages, including children.

The servings change based on age, so people more than 13 years old are recommended to take 4 gummies daily, which comes down to 30 servings per month.

The form of magnesium used in this formula is magnesium citrate, which is absorbed more completely and is more bioavailable than poorer magnesium forms.

However, it’s not as well-absorbed as chelated magnesium glycinate, which is also typically considered to be soft on the stomach.

One of the better aspects of this Natural Calm magnesium supplement is its sweet taste, a pro some people may appreciate when taking supplements.


  • Good magnesium form (though not better than the aforementioned)
  • Gummies have a sweet taste


  • Too many gummies per serving (4 gummies)
  • Not as affordable

Doctor’s Best Vegan Magnesium Powder

Doctor’s Best also offers you a high-absorption magnesium formula made from elemental magnesium chelate combined with the amino acids glycine and lysine.

And although Doctor’s Best isn’t exactly known to be a vegan-friendly company, with this particular product, they provide vegans with a highly affordable solution.

It’s available in two different servings (120 tablets or 240 tablets), but what’s most impressive is that it is significantly less expensive than most supplements.

Additionally, the product is non-GMO, gluten-free, and soy-free.

Doctor’s Best also seems to stick to high-quality standards by testing their products for quality and safety, on top of being manufactured in the United States using highly qualified cGMP manufacturers and raw material ingredients.


  • Contains the highly absorbable chelated magnesium form
  • Very affordable for the number of servings
  • Doctor’s Best has high-quality production standard


  • Not as environmentally-friendly

VegLife Vegan Magnesium

By reading the name, one can easily tell which audience is VegLife trying to appeal to, and that’s highly appreciated by every vegan.

Their magnesium supplement, although not chelated, contains a combination of different forms, including magnesium glycinate, malate, and citrate.

What’s more, unlikely most supplements out there, each serving provides you with 400 mg of magnesium, which is equivalent to 100% of the recommended daily allowance.

However, to do so, you have to swallow three capsules daily, which might not be ideal for most people, particularly those that don’t enjoy swallowing pills.

For 30 servings per bottle, VegLife has a formula that is more affordable than most, although I have my doubts when it comes to efficiency and bioavailability.


  • Made by a vegan certified brand
  • Contains 100% of the recommended daily allowance
  • Fairly affordable option


  • Combination of magnesium forms may not be the most efficient

Types of Vegan Magnesium Supplements

Mineral-based supplements are difficult to digest.

In this case, it’s possible to find many magnesium supplements that are poorly absorbed and may cause stomach problems.

More easily absorbed forms of magnesium are more expensive, but it’s worth it considering you can avoid digestive side effects.

Here are the different forms you can find in magnesium supplements, ranked from best to worst:

  1. Chelated magnesium glycinate
  2. Non-chelated Magnesium glycinate
  3. Magnesium sulfate
  4. Magnesium malate
  5. Magnesium citrate
  6. Magnesium oxide

Magnesium glycinate is the most efficient form, and the chelated version is even easier to digest and absorb. At the same time, it’s also slightly more expensive, but while remaining affordable.

One word of caution: you should ask your doctor or pharmacist if it’s safe to take a magnesium supplement, especially if you have other medical conditions. You shouldn’t take chelated magnesium if you’re allergic to it, or if you have kidney disease.

How Much Magnesium Is Actually Needed?

According to the National Health Institute, the recommended daily allowance (RDA) of magnesium ranges from 310-420 mg for adults.

Image is taken from the National Institute of Health

Magnesium deficiency is not common, but when it happens, it leads to several symptoms such as fatigue, loss of appetite, nausea, and muscle cramps.

Having adequate levels of magnesium is also important for the absorption and metabolism of other nutrients like Vitamin D and Calcium, both of which are not as easily found in a vegan diet.

Fortunately, it’s easy to get your recommended daily intake of magnesium.

Many vegan foods are either naturally rich sources of magnesium or are fortified.

Still, if you have a magnesium deficiency and your doctor has recommended you to take a magnesium supplement, please go ahead.

What Are The Best Vegan Sources Of Magnesium?

Other than fish, there aren’t many animal products rich in magnesium.

That’s why most vegans don’t have any issues getting magnesium, since it’s mostly present in plant-based foods.

Before showing you a list of plant-based sources of magnesium, there’s something I’d like to tell you about the bubble chart below. Basically, the chart compares the amount per 100 grams to the amount per 100 calories, showing which foods are generally more efficient.

Theoretically-speaking, a great nutritional food source will provide you with high amounts of one or two nutrients and a low number of calories.

However, with magnesium that doesn’t really happen in the sense that there isn’t a source that is high in magnesium and low in calories.

Magnesium sources can be divided into two groups:

  • Seeds and nuts: These are high in calories, but they’re also sources that contain a lot of magnesium per 100 grams.
  • Leafy greens: On a per calorie basis, leafy greens are extremely rich magnesium sources, but it’s very low on a per weight basis. Meaning, you have to eat a TON of these foods to get substantial amounts of magnesium.

In other words, the best foods to get your magnesium from are seeds and nuts.

List of The Best Vegan Sources Of Magnesium

Taking the data available on the USDA website, I’ve comprised a list of some of the best vegan sources of magnesium. This list doesn’t consist of processed or magnesium fortified foods.

FoodMagnesium Per 100 grams
Squash and Pumpkin Seeds550mg
Lima Beans74mg 
Brown Rice44mg 
Dark Chocolate228mg 
Hemp Seeds700 mg
Sesame Seeds351mg 

You can easily meet your RDA of magnesium eating plant-based food sources like sesame and flaxseeds, as well as other types of seeds.

This doesn’t mean you should just turn to seeds for magnesium, otherwise, you’re going to ignore the nutritional richness and variety present in other magnesium sources such as swiss chard, spinach, or kale, which also happen to be crucial sources of calcium.

Bottom Line

Magnesium is an essential nutrient found in a variety of foods, including whole grains, beans, nuts, seeds, and leafy green vegetables.

Magnesium supplements are ideal for people who have a hard diet meeting dietary requirements.

Also, keep in mind that the FDA does not regulate supplements the same way they do medications, that’s why it’s important to choose ones from reputable companies that have undergone third-party testing. I’ve made that simple for you by providing you with the four options above.

If even after reading this blog, you’re still not sure about which supplement to pick, my advice to you would be to ask a healthcare provider for a specific recommendation based on your dietary and medical differences.

Hopefully, this post has helped you conclude, but reach out if you need help.

*This post contains affiliate links, which means I may receive a small commission, at no additional cost to you, if you purchase through these links. See my full disclosure here.

10 Plant-Based Magnesium Rich Foods

Magnesium (Mg) is a mineral involved in multiple functions within the human body. From serving as a cofactor in enzymatic reactions that make proteins, control blood glucose, and regulate blood pressure, to playing a role in muscle and nerve function, magnesium touches many important processes that keep our bodies running smoothly. Magnesium also plays a crucial role in the cardiovascular system.

While the body itself has a pretty tight regulation on the serum levels of magnesium present in your body (meaning if your diet is low in this mineral it will naturally reduce the amount excreted in the urine), it’s not a mineral you want to neglect in your diet. NYC-based Registered Dietitian, Natalie Rizzo, MS, RD, says that “without enough magnesium in the diet, the nerves may experience an influx of calcium, leading to hyper-stimulation of the muscles that can cause spasms or cramps.”

While no one wants to experience muscle pain, athletes specifically need to take note of the crucial role magnesium plays in their performance. Rizzo, an athlete herself, notes that there is even some preliminary research to suggest that supplementing with magnesium may increase athletic performance (a win-win for those plant-based athletes looking to improve their performance.)

While this study is still up for debate, there is no question that in order to build muscle one must start by having adequate magnesium in their diet to ensure a healthy heart! In turn, a well-functioning cardiovascular system will further boost endurance activity and gradually help individuals work towards increasing their muscle mass.

The good news is that there are MANY plant-based sources of foods that contain magnesium that will help you meet your daily needs. For reference, magnesium needs range between 400 to 420 mg for adult males and 310 to 400 mg for adult females.

Bookmark this list to come back to this week when you’re making your grocery list!

Pumpkin Seeds

1 ounce = 156 mg Mg

Step aside sunflower seeds! Pumpkin seeds pack a magnesium-rich punch and are great for topping on salads and toasts, and making your own granolas and butters!

Try It: Low-Sugar Pumpkin Pie Granola

Spinach, cooked

1 cup = 156 mg Mg

While raw spinach still has magnesium, the better nutritional bang for your buck with this is to cook it to increase your body’s absorption of magnesium. Toss it into a soup or saute it with your favorite oil and garlic to create a fun, magnesium-rich meal or side.

Try it: 11 Delicious Recipes that Start with Spinach


1.5 ounces = 120 mg Mg

Spoiler alert, almonds are not the only nut that packs magnesium. But, they pack a significant punch in just a one and a half ounce serving. Pair them with other magnesium-containing nuts, like cashews, for a fun do-it-yourself lower sodium trail mix!

Try it: Roasted Mixed Nuts

Chia Seeds

1 ounce = 111 mg Mg

Besides their omega-3 benefits and fiber, chia seeds also pack magnesium! Add them to your smoothies, bake them into your muffins, or use them as a replacement for pectin in your homemade jams for a nutritional boost.

Try It: Cranberry Chia Jam


¼ cup = 63 mg Mg

Both peanut butter and whole roasted peanuts pack magnesium (though in slightly different amounts.) Take your pick of a simple peanut snack mix or slather that peanut butter on an apple for a healthy snack.

Try it: Sweet & Salty Roasted Peanuts

Soy Milk

1 cup = 61 mg Mg

Swap your smoothies by using a soy milk in place of your traditional almond or coconut for a plant-based, magnesium-boosting hack.

Try it: Pumpkin Golden Milk Smoothie (made with soymilk)

Black Beans

½ cup = 60 mg Mg

Whether you cook them from scratch or pop open the can, the magnesium value of this convenient protein will not vary! Whether you choose to just toss them on a salad, inside tacos, or make your own burgers, the possibilities are endless with black beans.

Try it: Gluten-Free Sweet Potato Black Bean Burgers

Edamame, shelled and cooked

½ cup = 50 mg mg

A super snack on their own, or a great protein boost when tossed into pasta, edamame is a win-win for those on the hunt for some new magnesium sources they may not have tried in a while. Plus, you can also make your own hummus out of this green beauty!

Try It: Summer Garden Paella

Baked Potato, in skin

3.5 ounces = 43 mg Mg

Keep the skin on! Just make sure you use a clean sponge or kitchen brush to scrub away the dirt with cool running water. This will help keep the magnesium levels up as many of the important nutrients are found in the potato skin!

Try It: Smashed Baked Potato Nourish Bowl

Yogurt, plain

1 cup = 42 mg Mg

Whether you choose Greek or a more traditional texture, yogurt is a great way to add a good source of magnesium to your diet. Plus, it’s super convenient to mix with other produce picks to increase your fiber intake early in the day!

Try It: Sweet Potato Pie Parfaits

*Magnesium reference amounts per food item listed obtained from Food Data Central.

90,000 What You Should Know About Magnesium?

What is magnesium for?

Man needs magnesium to solve many problems. It is involved in over 300 chemical reactions in the body. This mineral is essential for muscles. It is needed by nerve endings and receptors to send and receive impulses. Magnesium supports heart health and maintains a healthy immune system. Most people can get enough magnesium from foods such as green leafy vegetables, whole grains, beans, and nuts.

Magnesium in the form of food additives

Magnesium is available as a dietary supplement and is often sold as “super pills” that can correct a long list of ailments such as muscle tension, low vitality and sleep problems. But think carefully before purchasing and consuming this nutritional supplement.

How common is magnesium deficiency?

Dr. Bruce Bistrian, Chief of Clinical Nutrition at Beth Israel Deaconess Medical Center (Israel) and Professor of Medicine at Harvard Medical School (USA), believe that magnesium deficiency is very rare in humans.The fact is that the kidneys have an extraordinary ability to reduce the loss of magnesium in the urine, and, thus, to achieve the necessary magnesium balance for the body.

For people with proven magnesium deficiency problems, it is best to obtain magnesium from appropriate foods. Magnesium deficiency can occur, for example, in celiac disease, kidney disease, alcoholism, and chronic digestive problems. In these cases, magnesium supplements may only be helpful.Medicines (including antibiotics) can also interfere with the absorption of magnesium, which must be compensated for with dietary supplements.

Who needs magnesium?

As for the replenishment of the lack of magnesium, ostensibly in order to improve the quality of sleep, reduce pain and treat various ailments, many doctors are very negative about this. Thus, Dr. B. Bistrian believes that there is no evidence that magnesium can be effective in eliminating the above symptoms.

Recommended norm of magnesium

If you are still worried and think you have a magnesium deficiency, ask your doctor for a blood test. In order to maintain the required levels of magnesium in the body, it is best to obtain this mineral from food, especially from foods high in fiber. Dark green leafy vegetables, brown grains and beans are high in magnesium. The recommended intake of magnesium from food is about 420 milligrams (mg) per day for men.The recommended intake of magnesium from supplements is slightly less: 350 mg per day for both men and women.

Magnesium content in food

Magnesium-rich foods

dry roasted almonds (28 grams)

½ cup frozen spinach

(after preparation)

¾ glass of bran

1 medium baked potato with skin

½ cup canned beans

Magnesium content

80 mg

78 mg

64 mg

48 mg

35 mg

Based on materials from: http: // www. health.harvard.edu

90,000 Nutrients Vegans Need to Look For Most

Vegan diets contain nutrients that require special attention. The most common deficiency of vitamin B 12 90 100 and D, as well as iodine, therefore, it is necessary to carefully consider where the body will get them from. Vegans also need to pay attention to getting enough calcium, selenium, omega-3 fatty acids, and vitamin A.Obtaining the required amount of proteins (including all essential amino acids), vitamin B 2 90 100, iron and zinc is ensured if, when compiling the menu, one proceeds from the principle of balance (the use of different products from all groups of plant foods), as well as other principles of plant nutrition indicated above.

Vitamin B 12

Sources of vitamin B 12 for vegans are nutritional supplements and foods fortified with this vitamin.Not a single non-fortified food product of non-animal origin does not contain vitamin B 12 in a form assimilable for the body. Examples of foods fortified with vitamin B 12 90 100 are corresponding herbal drinks and yeast flakes.

Vitamin D

Vitamin D can be produced to some extent by the human body when exposed to sunlight. In our latitudes, this can only be counted on in the summer months; in other cases, dietary supplements are certainly the best sources.Although vitamin D is added, for example, to fortified herbal drinks, the amounts it contains are insufficient to meet the need. Because vitamin D is a fat-soluble vitamin, drinking only vitamin D-fortified water (and other beverages with little or no fatty acids) will not help you replenish your body’s stores.

Based on this, it is recommended to take vitamin D oil as a dietary supplement all year round.

Lichen-derived vitamin D 3 and vitamin D 2 are suitable for vegans.


Vegans have three good sources of iodine: seaweed, iodized salt and iodine supplements. If none of these three are included in the daily diet, the iodine intake of vegans may be insufficient and will probably only be one third to one half of the recommended amount.

The amount in algae can vary significantly depending on the species, as well as within a specific species, therefore, you should know the iodine content in a particular product in order to avoid both excessive and insufficient consumption of it.Due to the high variability of iodine content, it is not recommended to rely solely on algae for iodine production.

For a large part of the world’s population, the problem of getting enough iodine has been solved by the use of iodized salt, and in many countries salt iodization is mandatory. If you add salt, then you should give preference to the iodized version. However, since people generally consume too much salt, this may not be the best way to meet their iodine needs.Therefore, iodine supplementation is the most convenient and easy solution for vegans, as it contains a certain amount of iodine and thus avoids excessive salt intake.


When producing iron, all groups of products of plant origin work as a single whole. Legumes, nuts, seeds, and grains are good sources of iron, and fruits and vegetables rich in vitamin C help the absorption of non-heme iron better when consumed in the same meal as iron-rich foods.People at risk of iron deficiency are advised to avoid consuming tea, coffee and cocoa with meals, as the compounds they contain inhibit the absorption of iron. It should also be borne in mind that iron in plant products is less absorbed, and, therefore, the need for iron may be slightly higher than that of omnivorous people. The best sources of plant-based iron are seeds, legumes, raisins, breads, whole grains, buckwheat, and strawberries.


Calcium is found in almost all plant foods, although mostly in small amounts.Vegans can meet their calcium needs by eating calcium-rich plants. Although the calcium content can be significant in the case of some plants, it should be borne in mind that they may contain compounds that interfere with the absorption of calcium. Consuming fortified herbal drinks and tofu fortified with calcium salts makes it easier to get enough calcium. Vitamin D aids in the absorption of calcium.

Calcium contains, for example, most green leafy vegetables, broccoli, almonds and other nuts, tahini, sesame and chia seeds, figs, oranges, tangerines, white garden beans, soybeans, chickpeas.


The content of selenium in products depends on the growing soil. Since the soils in Northern Europe are quite poor in selenium, local vegans are advised to eat a few Brazil nuts a day to ensure that they need them. Sunflower seeds are also a good source of selenium.


The best sources of zinc are those parts of the plant from which new life begins, such as legumes, nuts, seeds and grains.Plants contain compounds that impair zinc absorption by the body, so the recommended intake of zinc for vegans is slightly higher (25–30%) than for an omnivorous diet.

Essential Fatty Acids

Alpha Linolenic Acid (ALA) is an essential omega-3 fatty acid found in plant foods. Daily ALA needs are covered by about one tablespoon of ground flaxseed or whole chia or hemp seeds, a handful of walnuts, or 2-3 tablespoons of rapeseed oil added during cooking.The human body uses ALA to produce long-chain omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The conversion efficiency of ALA to long-chain fatty acids (EPA and DHA) depends on gender, age and individual characteristics, as well as diet. Low energy in food, insufficient intake of protein, vitamin B 6 90 100, biotin, calcium, copper, magnesium or zinc, as well as high levels of linoleic acid (LA, omega-6 fatty acids) and trans fats in the diet impair synthesis EPA and DHA.Because vegetarian diets can contain high amounts of LA (from nuts, seeds, grains, and vegetable oils), in order to achieve an optimal omega fatty acid ratio and promote the conversion of ALA to long-chain omega-3 fatty acids, it is necessary to limit the intake of omega-6 fatty acid-rich oils. (sunflower, corn, soybean, safflower oil), tropical oils high in saturated fatty acids (coconut, palm and palm kernel oils) and trans fats.DHA is an essential component of the nerve cells and membranes of the retina, so consuming adequate amounts of DHA is especially important during pregnancy and lactation, as well as for brain health in old age, so vegans are advised to consume 250 mg of microalgae oil, rich in DHA.

Vitamin A

All sources of vitamin A are of animal origin, but plant foods contain beta-carotene, a precursor to vitamin A, and in the body, beta-carotene is converted into vitamin A.The most concentrated sources of beta carotene are carrots and sweet potatoes, as well as dark green leafy vegetables such as kale and all types of green, red, and dark yellow fruits and vegetables. If they are not included on the menu on a regular basis, you may not be getting enough vitamin A. It should also be borne in mind that the body needs fats to assimilate beta-carotene.

Proteins, incl. essential amino acids

The protein content of plant foods is generally lower than that of animal foods.In addition, the digestibility of plant proteins is worse than that of animal proteins due to some of the compounds found in plants. Therefore, during periods of increased protein requirements (pregnancy, breastfeeding), it is especially important to pay attention to adequate protein intake. It is recommended that you vary the different plant-based protein sources to ensure you get enough of the various essential amino acids. The richest sources of protein for vegetarians, including essential amino acids, are legumes (beans, peas, lentils, soy), nuts and seeds, cereals, buckwheat and quinoa.With a balanced and varied diet, getting enough protein and all the essential amino acids will not be a problem for vegans.

Vitamin B 2

A balanced and varied plant-based diet usually contains sufficient B vitamin 2 . The best sources of most B vitamins are yeast flakes, while vitamin B sources are 2 mushrooms, almonds, cashews, green leafy vegetables, broccoli, and fortified herbal drinks.


A vegetarian menu based on natural, high-fiber foods such as whole grains, fruits and vegetables (including legumes), berries and nuts, usually contains enough fiber. However, the high amounts of fiber found in plant foods and certain other substances can interfere with the absorption of proteins and / or impair the absorption of certain minerals.

Consolidated Recommendations for Vegetarians to Prevent Nutrient Deficiencies.

VolkoMolko – Blog | Useful articles. Vegan Ingredients, Vegan Product Composition & Manufacturing Technology

Nuts, seeds, cereals, berries and vegetables are the main components of the plant diet. In this collection we talk about our favorites. You will find out what is useful in them and how fun it is to use familiar products. Rather read!


Useful substances: calcium, iron, magnesium, phosphorus, potassium, vitamins E, group B.

A few nuts can satisfy your hunger, and almond petals are a stylish natural decoration for desserts.

Useful substances: magnesium, vitamins A, group B, D, E, PP.

Peanut bags are easy to find in any supermarket. If you can resist not eating them all at once, try adding nuts to a salad or making peanut noodles.

Did you know that peanuts are not really nuts, but legumes?

Useful substances: biotin, magnesium, potassium, iron, phosphorus, calcium, zinc, B vitamins.

Chopped hazelnuts can be sprinkled on porridge. The nut is also found as an ingredient in recipes for homemade sweets.

Note: we have almond, hazelnut, and even peanut milk. We make it the traditional way – from nuts, not pasta, to maximize the benefits.

Seeds and seeds

  • Sunflower seeds

Useful substances: manganese, potassium, vitamins E, group B.

Seeds go well with the series, but this is not the only way to enrich the diet with them.Here’s our favorite, VolkoMolko’s whole grain toast.

Beneficial substances: antioxidants, omega-3, fiber

Flaxseed is eaten on an empty stomach, used as an additive, for example, in smoothies, and is also used as a substitute for eggs in baked goods.

By the way, we recently shared a recipe for flaxseed porridge.

  • Pumpkin seeds

Beneficial substances: omega-6, manganese, magnesium, phosphorus, vitamins of group B.

Pumpkin seeds are both a hearty snack and an original topping for soups and salads.


Useful substances: phosphorus, zinc, iron, vitamins A, group B, E, PP.

You can cook anything from buckwheat – from a simple side dish with mushrooms to a trendy bowl with berries.

  • Oat groats

Useful substances: potassium, magnesium, zinc, beta-glucan, vitamins A, group B, E.

If you are tired of the usual oatmeal for breakfast, experiment with the lazy one. By the way, savory porridge with spices is a nutritious dish for lunch or dinner.

We advise you to try: oatmeal + VolkoMolko Parmesan + salt + ground black pepper.

  • Corn grits

Useful substances: tryptophan, lysine, iron, calcium, magnesium, phosphorus, vitamins E, A, group B.

Corn porridge goes well with apples, pumpkin, dried fruits. Interesting options are also obtained with vegetables, for example, with onions and carrots.


Useful substances: manganese, iron, zinc, potassium, vitamins A, C, PP.

Useful substances: potassium, iron, fluorine, magnesium, sodium, calcium, vitamins C, E, PP, K, A, group B.

Useful substances: iron, potassium, vitamins A, C, E, PP.

An obvious way to get micro- and macrocomponents from berries is to eat them fresh. Alas, this is not always possible, and “freezing” helps out here. Smoothie or porridge, pie filling or compote – with berries, even frozen, everything takes on the taste and smell of summer.


Useful substances: magnesium, zinc, beta-carotene, vitamins C, PP, E.

If you mix grated carrots with raisins, nuts and vegetable oil, you get a megavitamin mix. Owners of a juicer can pamper themselves with a bright vegetable drink.

Useful substances: calcium, potassium, B vitamins.

Another versatile product from which even steaks are made. Availability all year round will also be included in the advantages.

  • Bell pepper

Useful substances: fiber, folic acid, vitamins C and A.

For those who like crunching – fresh pepper is just that. Heat treatment makes its texture and taste more delicate.

By the way, in the company with VolkoMolko hummus, vegetables are great.

For all the benefits of these products, it is worth remembering the measure. An excess of vitamins and minerals is no better than a deficiency. Listen to your body, watch what and how much you eat, so that food is for the good of your health.

90,000 Science: Science and Technology: Lenta.ru

Russian scientists have assessed the shortcomings of vegetarian and vegan diets. It turned out that people who prefer food of plant origin may be deficient in iodine and selenium due to the fact that their content in foods varies greatly depending on the region. Potential harm from avoiding meat is revealed in an article published in the journal Trace Elements in Medicine.

As the researchers write, although the intake of potassium and magnesium in vegans and vegetarians (do not eat meat and fish) is higher than in the rest, a plant-based diet contributes to calcium deficiency due to poor absorption of the element in the presence of substances such as oxalic and phytic acid …Also, due to phytic acid, vegans are often deficient in zinc.

Materials on the topic

00:11 – January 10

11:26 – August 12, 2020

As for the provision of the body with essential micro- and ultramicroelements (iodine, selenium, cobalt, molybdenum, chromium), others play a role here factors. So, the main sources of iodine are seafood, including seaweed, in which the content of the element varies significantly. Iodized salt is often used to compensate for iodine deficiency.A number of scientific papers point to iodine deficiency in vegans compared to vegetarians and omnivores, but 91 percent of the latter are also iodine deficient. Other studies show that this element is lacking in vegans and vegetarians.

The content of selenium in food depends on geochemical conditions, that is, on the presence of selenium available for plants in the soil. For vegetarians and vegans in Europe, the selenium supply reaches 79.5 percent of that of omnivores.The difference becomes especially noticeable in regions that are deficient in selenium. However, it is not yet clear if this could affect health.

Vegetarians and vegans do not have an increased risk of chromium deficiency, and there is currently insufficient data on cobalt and molybdenum to judge their status in humans.

Lack of iodine and selenium affects many metabolic processes in the human body and can lead to various chronic diseases.

Fast delivery of news – in the “Feed of the day” in Telegram

90,000 According to the researchers, although the intake of potassium and magnesium among vegans and…: triru – LiveJournal

Russian scientists have assessed the disadvantages of vegetarian and vegan diets. It turned out that people who prefer food of plant origin may be deficient in iodine and selenium due to the fact that their content in foods varies greatly depending on the region. The potential harm from avoiding meat is revealed in an article published in the journal Trace Elements in Medicine.

As the researchers write, although the intake of potassium and magnesium in vegans and vegetarians (do not eat meat and fish) is higher than in the rest, a plant-based diet contributes to calcium deficiency due to poor absorption of the element in the presence of substances such as oxalic and phytic acid . ..Also, due to phytic acid, vegans are often deficient in zinc.

As for the provision of the body with essential micro- and ultramicroelements (iodine, selenium, cobalt, molybdenum, chromium), other factors play a role here. So, the main sources of iodine are seafood, including seaweed, in which the content of the element varies significantly. Iodized salt is often used to compensate for iodine deficiency. A number of scientific papers point to iodine deficiency in vegans compared to vegetarians and omnivores, but 91% of the latter are also iodine deficient.Other studies show that this element is lacking in vegans and vegetarians.

The content of selenium in food depends on geochemical conditions, that is, on the presence of selenium available for plants in the soil. For vegetarians and vegans in Europe, the selenium supply reaches 79.5% of that of omnivores. The difference becomes especially noticeable in regions that are deficient in selenium. However, it is not yet clear if this could affect health.

Vegetarians and vegans do not have an increased risk of chromium deficiency, and there is currently insufficient data on cobalt and molybdenum to judge their status in humans.

Sources of information – see details – 09/23/2020

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  • 90,000 is vegetable protein so useful and is it true that vegans have fragile bones?

    Veganism, like no other diet, requires a very deep knowledge from a person – this will determine its success and your health. In the book Vegans Against Meat Eaters. In Search of the Golden Mean ”, Candidate of Medical Sciences Yuri Gichev talks about the pitfalls of the nutritional system, in which all animal products are excluded from the diet.

    Can You Rely Completely on Vegetable Protein?

    It is widely believed in society that vegetable protein is deficient and does not provide the human body with all the necessary amino acids.At first glance, it may indeed seem that since a person belongs to the animal kingdom, then animal protein should have much more similarity to the proteins of our body compared to any protein products of plant origin. And if you compare milk, eggs or meat on the one hand and beans, oats and wheat on the other, the former will, of course, contain much more complete protein than the latter.

    But what does “more complete” mean? The fact is that all proteins are made up of separate “building blocks” – amino acids. We can synthesize some of these amino acids ourselves, and some – the so-called essential amino acids – we must get from food. Accordingly, the more essential amino acids in the dietary protein, the more complete it is. So, animal proteins in their mass contain a greater percentage of essential amino acids in comparison with plant proteins. However, in reality, the difference is very small. So, in milk protein, essential amino acids make up 49%, and in lentils – 40%. Meat and eggs have 44%, and beans and quinoa 39%.But fish and soybeans do not differ at all in this indicator – both there and there 38% each. Accordingly, if we consume plant protein a little more than the recommended daily allowance (10-20%), we can easily get the same amount of essential amino acids as those who consume animal protein.

    However, we have already said that in reality everything is not so simple. It is important for us to get enough of each of the eight essential amino acids, which most plant proteins cannot provide. Simplifying a little, we can say that legumes, in order to be a complete source of protein, lack the required amount of methionine, and grains lack lysine. The obvious solution is to mix legumes and cereals in equal proportions, which will give us a complete set of essential amino acids in the required amount. Indeed, a mixture of, say, oats and lentils in its amino acid profile is very close to beef.

    True, there is another pitfall here.The fact is that many sources of plant protein simultaneously contain natural factors that significantly impair protein absorption. For example, phytic acid, which we talked about above, or tannins, which are found in very large quantities in plants (especially in immature ones) and can bind proteins, forming insoluble complexes. In addition, almost all legumes (which are rightfully considered the richest source of vegetable protein), as well as potatoes and tomatoes, contain special substances that block proteolytic enzymes in our digestive system and significantly hinder the absorption of protein.

    By the way, this is why the well-known soybeans are significantly inferior to meat, eggs or milk in terms of the nutritional value of protein, although, if we take a purely chemical composition, it should at least not be inferior to them. However, this problem can be easily circumvented. First, the same bean sprouting reduces the concentration of anti-protein factors to almost zero, which is perhaps why sprouting seeds and beans have become an important part of the vegan diet. Secondly, long heat treatment also reduces the activity of these substances.Third, you should always remember that vegans should consume 1.2-1.5 times more protein than the standard recommended for mixed diets, thus avoiding this problem as well.

    Calcium and bone

    For some reason, it is believed a priori that vegans are not able to maintain an optimal state of the skeletal system. Allegedly, calcium in plant foods is very poorly absorbed, and vitamin D is generally absent there.And many studies do show that vegans have slightly lower calcium intake on average than regular diets. However, a very important point is overlooked here, namely that a predominantly plant-based diet contributes to an increase in the efficiency of calcium metabolism. This is due to the fact that the ions of magnesium and potassium, which are very abundant in plant foods, contribute to the alkalization of the blood, which significantly reduces the activity of natural resorption (leaching) of calcium from the bones and thereby reduces the need for this mineral.In people who prefer a protein-meat diet, the blood, on the contrary, has a more acidic reaction, which increases the activity of leaching calcium from the bones and, as a result, increases the need for it. In addition, almost all mixed diets contain much more salt than vegan diets, and sodium is also known to increase urinary calcium excretion.

    This is also shown by epidemiological studies that have not found any difference in bone mineral density and fracture risk between vegans and traditional people.And not only at a young age, but also in middle and old age. Although, of course, the effect on bone mineral density of physical activity cannot be ruled out: vegans, due to their much greater commitment to a healthy lifestyle, usually lead a much more active lifestyle.

    Vitamin D is also critical for bone health, but it can be obtained from more than animal foods. You can completely compensate for the deficiency of this vitamin with the help of sunbathing (natural in summer and artificial in winter): the body synthesizes vitamin D under the influence of ultraviolet rays.Finally, nothing prevents vegans from taking supplements with vitamin D2 (a form of natural vitamin that exists alongside its most common form – vitamin D3), which is of non-animal origin and thus does not contradict the principles of this diet.

    Vitamins of animal origin

    As you know, vitamins are irreplaceable vital substances that must be supplied to our body regularly and in the right amount.But at the same time, some of these vitamins are exclusively of animal origin, which, it would seem, finally casts doubt on the adequacy of veganism. Nevertheless, even here it quickly becomes clear that a maximally varied plant diet or a healthy lifestyle can largely solve this problem.

    We have already discussed the solution to the problem of vitamin D3 deficiency in the previous section. Or, for example, vitamin A – an irreplaceable substance of exclusively animal origin – is easily replaced by beta-carotene and other carotenoids, which are found in very large quantities in plants.Similarly, you can replace omega-3 polyunsaturated fatty acids (vitamin F), which most of us associate exclusively with marine fish and seafood (seaweed cannot be considered a reliable source of omega-3 fatty acids due to its very high iodine content).

    In particular, alpha-linolenic acid, which is found in large quantities in them (or in oils obtained from these seeds), can completely compensate for the deficiency of marine omega-3 fatty acids, since it is converted in the body into analogs of eicosapentaenoic and docosahexaenoic acids, which are the main representatives of omega-3 polyunsaturated fatty acids.True, it is very important to understand that the rate of biochemical reactions for the synthesis of omega-3 fats in this case will be rather slow and, most importantly, very much depends on the amount of protein, as well as many vitamins and minerals in food (vitamin B6, biotin, calcium, magnesium, zinc, copper). And this is another argument in favor of the assertion that a vegan diet can be considered absolutely complete only if there is a maximum variety of food.

    Thus, it turns out that the only vital substance that will always be deficient in the body of vegans is vitamin B12.The existing opinion that some types of seaweed contain a sufficient amount of vitamin B12 is still only an assumption that does not have a reliable evidence base. However, the problem of vitamin B12 deficiency is easily solved by taking preparations of this vitamin, especially since today vitamin B12 is obtained not from animal liver (as it was 30 years ago), but by bacterial synthesis.

    At the same time, the unique (unlike all other vitamins and minerals) ability of vitamin B12 to accumulate in the liver for several years in advance suggests that animal food has never been a regular, let alone a basic element of our diet.

    But how, then, do herbivorous animals do without this essential vitamin? Can vegans learn from them how to solve this problem? In ruminants, vitamin B12 is synthesized by bacteria that live in the stomach and help digest rough plant foods. Entering along with food into the small intestine, this vitamin is perfectly absorbed there. Unfortunately, human stomach acidity is too high for these bacteria to survive, and therefore we cannot rely on such a source of vitamin B12.However, in our country and in other herbivorous animals that do not belong to the ruminant class, vitamin B12 is also synthesized by bacteria, but not by those that live in the stomach, but by microorganisms that inhabit the large intestine.

    However, you shouldn’t rejoice ahead of time, as there are some delicate details here. Since vitamin B12 can be absorbed only in the upper intestine, there is, at first glance, no sense in its synthesis in the large intestine. It simply won’t be able to assimilate and enter the bloodstream, since there are no channels in the large intestine for assimilating vitamin B12.However, animals (and most likely our distant ancestors) have learned to easily bypass this obstacle by eating – forgive the necessary details – their own or other people’s excrement, and it is the latter that are for them the main source of vitamin B12 (as well as many other useful substances synthesized by the intestinal flora). Of course, vegans could have done the same, and then it would have been pure veganism, but, you see, taking synthetic vitamin B12 looks, to put it mildly, much more preferable.

    For all the ridiculousness of the previous paragraph, we want to emphasize once again that vitamin B12 deficiency is not a trifle at all. This vital vitamin is involved in many processes in our body and also plays an important role in the detoxification of homocysteine, which is no less dangerous for blood vessels than the well-known cholesterol (see in more detail in the third part of this publication).

    And by the way, one of the paradoxical findings of many of the Adventist health studies that we talked about so much above was that vegans are often much more at risk of death from cardiovascular disease than not only lacto-ovo vegetarians, but even compared with non-vegetarians. And the explanation of this paradox, most likely, is precisely the latent and very long-term deficiency of vitamin B12. It turns out that an unbalanced vegan diet, on the one hand, completely protects us from excess cholesterol, but on the other hand, it condemns us to no less dangerous chronic vascular damage due to a completely different reason.

    Excerpt provided for publication by Peter Publishing House.

    SiS Beta Fuel 84 g Orange

    BETA FUEL is an innovative isotonic drink with a high carbohydrate content.

    The specially developed formula combines two energy sources – maltodextrin and fructose – in a 2: 1 ratio, which ensures the absorption of increased amounts of carbohydrates without an aggressive glycemic load.

    One serving of BETA FUEL delivers 80 g of carbohydrates needed for long distance and long training sessions. In addition, the formulation is supplemented with electrolytes to replenish the loss of mineral salts and maintain hydration levels.

    An important feature of BETA FUEL is its neutral pH and 100% isotonic formula, which ensures a comfortable and fast absorption of nutrients.

    Thanks to the functionality of the compound, BETA FUEL is especially suitable for use in limited nutritional conditions such as cycling, cross-country races and long-distance swimming.

    Key Features:

    • 80 g carbohydrates per serving
    • 2: 1 maltodextrin and fructose
    • pH neutral
    • Isotonic structure of the finished beverage
    • Full spectrum of electrolytes: sodium, potassium, magnesium and calcium
    • Does not contain artificial flavors or colors

    Directions for use: Dissolve 1 portion of BETA FUEL in 500 ml of water and shake well.It is recommended to use in small sips during prolonged exertion. The finished drink should be consumed within 12 hours after preparation.

    Ingredients: maltodextrin (from corn), fructose, sodium salt, natural flavor, calcium lactate, potassium chloride, magnesium citrate, natural sweetener (steviol). Suitable for: Vegans, Vegetarians, Lactose Free, Gluten Free, Wheat Free, Nut Free.

    Country of origin: Great Britain.

    Informed Sport registered

    SiS Beta Fuel has been tested and certified by Informed Sport. According to the protocol, the Agency tests each batch of Science in Sport product, the verification is carried out in accordance with the requirements of WADA. Certified by Informed Sports, this product is free of any banned substances, including steroids. We provide certificates for each product upon request.