{"id":81203,"date":"2026-07-11T19:57:25","date_gmt":"2026-07-11T19:57:25","guid":{"rendered":"https:\/\/lobosnews.com.ar\/index.php\/2026\/07\/11\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2\/"},"modified":"2026-07-12T12:48:35","modified_gmt":"2026-07-12T12:48:35","slug":"alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2","status":"publish","type":"post","link":"https:\/\/lobosnews.com.ar\/index.php\/2026\/07\/11\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2\/","title":{"rendered":"Alimentos que aportan m\u00e1s magnesio que una banana por porci\u00f3n"},"content":{"rendered":"

\"Una<\/p>\n

Una banana mediana<\/b> aporta 32 miligramos de magnesio<\/b><\/span>, equivalentes al 7,6% del valor diario recomendado de 420 miligramos. Sin embargo, varios alimentos superan esa cantidad por porci\u00f3n<\/b>, seg\u00fan explic\u00f3 la doctora en medicina y neur\u00f3loga Heidi Moawad <\/b>en VeryWell Health<\/i>.<\/p>\n

Semillas que superan ampliamente a la banana en magnesio<\/h2>\n

Las semillas<\/b> encabezan el listado que recogi\u00f3 VeryWell Health<\/i>. Las de calabaza<\/b> aportan 168 miligramos de magnesio por una onza, equivalente a 28,35 gramos o tres cucharadas.<\/p>\n

La ch\u00eda seca<\/b> tambi\u00e9n supera a la banana. Una porci\u00f3n de una onza, equivalente a 28,25 gramos o tres cucharadas, aporta 95 miligramos.<\/p>\n

\"Las<\/p>\n

Moawad indic\u00f3 en VeryWell Health<\/i> que una porci\u00f3n de semillas de calabaza o un cuenco de pud\u00edn de ch\u00eda aporta m\u00e1s magnesio que una banana mediana. Respecto de las primeras, se\u00f1al\u00f3 que pueden consumirse como tentempi\u00e9 o incorporarse a ensaladas, postres y pan.<\/p>\n

En el caso de la ch\u00eda, el texto precisa que suele remojarse o cocinarse para preparar pud\u00edn. Por eso, su valor nutricional y su carga cal\u00f3rica tambi\u00e9n dependen de ingredientes como la leche o un endulzante.<\/p>\n

Frutos secos y legumbres como alternativas cotidianas<\/h2>\n

Entre los frutos secos<\/b>, las almendras<\/b> aportan 76,5 miligramos de magnesio por una onza, equivalente a 28,35 gramos o tres cucharadas. Los anacardos<\/b> llegan a 82,8 miligramos por una onza, equivalente a 28,25 gramos o tres cucharadas.<\/p>\n

Heidi Moawad explic\u00f3 en VeryWell Health<\/i> que un pu\u00f1ado peque\u00f1o o mediano de almendras o anacardos puede aportar tanto magnesio como una banana mediana, o incluso m\u00e1s. Y a\u00f1adi\u00f3 que son un tentempi\u00e9 y que aportan grasas saludables, aunque tambi\u00e9n pueden tener muchas calor\u00edas.<\/p>\n

\"Las<\/p>\n

Las legumbres<\/b> tambi\u00e9n figuran entre las opciones que superan a la banana por porci\u00f3n. Media taza de frijoles negros aporta 42 miligramos, media taza de edamame suma 50 miligramos y media taza de frijoles rojos alcanza 35 miligramos.<\/p>\n

Las legumbres son alimentos vers\u00e1tiles, econ\u00f3micos y ricos en nutrientes. Tambi\u00e9n son una fuente de prote\u00edna de origen no c\u00e1rnico y pueden incorporarse a sopas, chili, ensaladas o untables.<\/p>\n

Cereales y verduras que tambi\u00e9n aportan m\u00e1s magnesio<\/h2>\n

Los cereales de desayuno<\/b> aparecen como otra v\u00eda para elevar la ingesta de magnesio. Dos galletas grandes de trigo triturado aportan 61 miligramos, una porci\u00f3n de cereales enriquecidos con magnesio suma 42 miligramos y un sobre de avena instant\u00e1nea llega a 36 miligramos.<\/p>\n

Estos productos suelen estar enriquecidos con vitaminas y minerales<\/b>, pero tambi\u00e9n pueden contener az\u00facar, aditivos y colorantes<\/b>. Adem\u00e1s, el contenido nutricional y cal\u00f3rico puede variar mucho seg\u00fan la marca o la variedad.<\/p>\n

\"La<\/p>\n

Entre las verduras, la espinaca cocida<\/b> destaca con 156 miligramos por taza. Tambi\u00e9n est\u00e1 la papa al horno con c\u00e1scara<\/b>, en una porci\u00f3n de 3,5 onzas, que aporta 43 miligramos.<\/p>\n

Cu\u00e1nto magnesio necesita el cuerpo y para qu\u00e9 sirve<\/h2>\n

Las necesidades diarias de magnesio cambian seg\u00fan la edad, el sexo y situaciones como el embarazo o la lactancia<\/b>. Entre uno y tres a\u00f1os se recomiendan 80 miligramos al d\u00eda; entre cuatro y ocho a\u00f1os, 130; y entre nueve y 13, 240.<\/p>\n

Entre los 14 y los 18 a\u00f1os, la recomendaci\u00f3n es de 410 miligramos para los hombres, 360 para las mujeres, 400 durante el embarazo y 360 en la lactancia. Entre los 19 y los 30 a\u00f1os, la pauta es de 400 para los hombres, 310 para las mujeres, 350 en el embarazo y 310 en la lactancia.<\/p>\n

A partir de los 31 a\u00f1os, los hombres necesitan 420 miligramos al d\u00eda y las mujeres, 320. En esa misma franja, la recomendaci\u00f3n sube a 360 durante el embarazo y se mantiene en 320 durante la lactancia.<\/p>\n

\"El<\/p>\n

Seg\u00fan el National Institutes of Health (NIH), el cuerpo absorbe entre el 30% y el 40% del magnesio que llega a trav\u00e9s de la dieta<\/b>. Las recomendaciones diarias ya toman en cuenta ese nivel de absorci\u00f3n.<\/p>\n

El magnesio interviene en la producci\u00f3n de prote\u00ednas y ADN<\/b>, adem\u00e1s de participar en la funci\u00f3n muscular y nerviosa<\/b>. Tambi\u00e9n contribuye al control de la glucosa en sangre, la regulaci\u00f3n de la presi\u00f3n arterial, la producci\u00f3n de energ\u00eda y el desarrollo estructural de los huesos.<\/p>\n

Quienes tengan deficiencia de magnesio o problemas de absorci\u00f3n deben consultar a un profesional de la salud para recibir el tratamiento adecuado, seg\u00fan indic\u00f3 Heidi Moawad en VeryWell Health<\/i>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Una banana mediana aporta 32 miligramos de magnesio, equivalentes al 7,6% del valor diario recomendado de 420 miligramos. Sin embargo, varios alimentos superan esa cantidad por porci\u00f3n, seg\u00fan explic\u00f3 la doctora en medicina y neur\u00f3loga Heidi Moawad en VeryWell Health. Semillas que superan ampliamente a la banana en magnesio Las semillas encabezan el listado que…<\/p>\n","protected":false},"author":1,"featured_media":81209,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[81],"tags":[],"class_list":["post-81203","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud"],"magazineBlocksPostFeaturedMedia":{"thumbnail":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-150x150.jpg","medium":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-300x167.jpg","medium_large":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-768x429.jpg","large":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-1024x572.jpg","1536x1536":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-1536x857.jpg","2048x2048":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-2048x1143.jpg","newsmatic-featured":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-820x545.jpg","newsmatic-list":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-600x400.jpg","newsmatic-thumb":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-300x200.jpg","newsmatic-small":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-150x95.jpg","newsmatic-grid":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-400x250.jpg"},"magazineBlocksPostAuthor":{"name":"admin","avatar":"https:\/\/secure.gravatar.com\/avatar\/76e419471a2083bc3ceab22a763dbbf9b0c1bd15a6214cf3280e2c2dde4580f9?s=96&d=mm&r=g"},"magazineBlocksPostCommentsNumber":"0","magazineBlocksPostExcerpt":"Una banana mediana aporta 32 miligramos de magnesio, equivalentes al 7,6% del valor diario recomendado de 420 miligramos. Sin embargo, varios alimentos superan esa cantidad por porci\u00f3n, seg\u00fan explic\u00f3 la doctora en medicina y neur\u00f3loga Heidi Moawad en VeryWell Health. Semillas que superan ampliamente a la banana en magnesio Las semillas encabezan el listado que...","magazineBlocksPostCategories":["Salud"],"magazineBlocksPostViewCount":10,"magazineBlocksPostReadTime":4,"magazine_blocks_featured_image_url":{"full":["https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-scaled.jpg",2560,1429,false],"medium":["https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-300x167.jpg",300,167,true],"thumbnail":["https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/07\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2-150x150.jpg",150,150,true]},"magazine_blocks_author":{"display_name":"admin","author_link":"https:\/\/lobosnews.com.ar\/index.php\/author\/lobos-news\/"},"magazine_blocks_comment":0,"magazine_blocks_author_image":"https:\/\/secure.gravatar.com\/avatar\/76e419471a2083bc3ceab22a763dbbf9b0c1bd15a6214cf3280e2c2dde4580f9?s=96&d=mm&r=g","magazine_blocks_category":"Salud<\/a>","yoast_head":"\nAlimentos que aportan m\u00e1s magnesio que una banana por porci\u00f3n - Lobos News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lobosnews.com.ar\/index.php\/2026\/07\/11\/alimentos-que-aportan-mas-magnesio-que-una-banana-por-porcion-2\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Alimentos que aportan m\u00e1s magnesio que una banana por porci\u00f3n - Lobos News\" \/>\n<meta property=\"og:description\" content=\"Una banana mediana aporta 32 miligramos de magnesio, equivalentes al 7,6% del valor diario recomendado de 420 miligramos. 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