{"id":446,"date":"2026-02-11T09:07:40","date_gmt":"2026-02-11T08:07:40","guid":{"rendered":"https:\/\/go4taste.pl\/blog\/?p=446"},"modified":"2026-08-14T12:35:44","modified_gmt":"2026-08-14T10:35:44","slug":"ktore-orzechy-zawieraja-najwiecej-magnezu","status":"publish","type":"post","link":"https:\/\/go4taste.pl\/blog\/ktore-orzechy-zawieraja-najwiecej-magnezu\/","title":{"rendered":"Kt\u00f3re orzechy maj\u0105 najwi\u0119cej magnezu? Zawarto\u015b\u0107 mg w 30 g\/100g"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Orzechy to nie tylko pyszna przek\u0105ska, ale tak\u017ce jedno z najbogatszych naturalnych \u017ar\u00f3de\u0142 magnezu. Jakie orzechy maj\u0105 najwi\u0119cej magnezu? Poni\u017cej lista orzech\u00f3w bogaty w magnez. Sprawd\u017a dok\u0142adn\u0105 zawarto\u015b\u0107 magnezu w 30 g i 100 g r\u00f3\u017cnych rodzaj\u00f3w orzech\u00f3w.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Czy orzechy maj\u0105 du\u017co magnezu?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tak \u2013 <strong><a href=\"https:\/\/go4taste.pl\/orzechy\">orzechy<\/a> maj\u0105 du\u017co magnezu<\/strong> i s\u0105 jednym z najlepszych naturalnych \u017ar\u00f3de\u0142 tego wa\u017cnego minera\u0142u w diecie. W zale\u017cno\u015bci od rodzaju, 100 g orzech\u00f3w mo\u017ce dostarczy\u0107 od ok. <strong>110 mg do nawet 376 mg magnezu<\/strong>, co przek\u0142ada si\u0119 na <strong>nawet 90\u2013100% dziennego zapotrzebowania<\/strong><\/p>\n\n\n<div class=\"g4t-ads-banner g4t-banner-inline g4t-banner-inline--count-1 g4t-banner-inline--mobile-carousel wp-block-go4taste-ads-inline-banner\">\n\t<div class=\"g4t-ads-inline-products\">\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/278-home_default\/orzechy-brazylijskie-z-brazylii-1kg.jpg\"\n\t\t\t\t\talt=\"Orzechy brazylijskie z Brazylii - 1 kg\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/orzechy-brazylijskie-z-brazylii-1kg.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tOrzechy brazylijskie z Brazylii &#8211; 1 kg\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">120,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<a href=\"https:\/\/go4taste.pl\/orzechy-brazylijskie-z-brazylii-1kg.html\"\n\t\t\t   class=\"g4t-ads-button\"\t\t\t>Kup w sklepie<\/a>\n\t\t<\/div>\n\t\t\t<\/div>\n\t<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ile magnezu maj\u0105 orzechy? (tabela)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cho\u0107 o orzechach cz\u0119sto m\u00f3wi si\u0119 jako o \u201esuperfoods\u201d, nie ka\u017cdy wie, <strong>kt\u00f3re z nich naprawd\u0119 wyr\u00f3\u017cniaj\u0105 si\u0119 zawarto\u015bci\u0105 magnezu<\/strong>. A warto wiedzie\u0107, bo r\u00f3\u017cnice bywaj\u0105 zaskakuj\u0105co du\u017ce \u2013 niekt\u00f3re orzechy potrafi\u0105 dostarczy\u0107 niemal ca\u0142\u0105 dzienn\u0105 porcj\u0119 tego pierwiastka, inne tylko niewielki procent.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kt\u00f3re orzechy maj\u0105 najwi\u0119cej magnezu? Ranking TOP 5<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nie wszystkie orzechy zawieraj\u0105 tyle samo magnezu. Najwi\u0119cej magnezu spo\u015br\u00f3d wszystkich orzech\u00f3w zawieraj\u0105 <a href=\"https:\/\/go4taste.pl\/orzechy-brazylijskie\">orzechy brazylijskie<\/a>. W 100 g tych orzech\u00f3w znajduje si\u0119 a\u017c 376 mg tego makroelementu. R\u00f3wnie warto\u015bciowym \u017ar\u00f3d\u0142em magnezu s\u0105 <a href=\"https:\/\/go4taste.pl\/migdaly\">migda\u0142y<\/a> 268 mg\/100 g i <a href=\"https:\/\/go4taste.pl\/orzeszki-piniowe-naturalne-200g.html\">orzeszki piniowe<\/a> 251 mg\/100 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oto <strong>ranking orzech\u00f3w z najwy\u017csz\u0105 zawarto\u015bci\u0105 magnezu (w 100 g produktu)<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Orzechy brazylijskie<\/strong> \u2013 350\u2013376 mg &#8211; najbogatsze \u017ar\u00f3d\u0142o magnezu spo\u015br\u00f3d orzech\u00f3w. Dodatkowo zawieraj\u0105 bardzo du\u017co selenu, dlatego warto spo\u017cywa\u0107 je z umiarem (1\u20132 sztuki dziennie).<\/li>\n\n\n\n<li><strong>Migda\u0142y<\/strong> \u2013 258\u2013270 mg &#8211; jedne z najpopularniejszych orzech\u00f3w. Opr\u00f3cz magnezu dostarczaj\u0105 wapnia, b\u0142onnika i witaminy E.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/go4taste.pl\/orzechy-nerkowca.html\">Orzechy nerkowca<\/a><\/strong> \u2013 251\u2013292 mg &#8211; Bardzo dobre \u017ar\u00f3d\u0142o magnezu o stosunkowo wysokiej biodost\u0119pno\u015bci.<\/li>\n\n\n\n<li><strong>Orzechy pili<\/strong> \u2013 ok. 270 mg &#8211; egzotyczne i rzadziej spotykane, ale bardzo od\u017cywcze.<\/li>\n\n\n\n<li><strong>Orzeszki piniowe<\/strong> \u2013 ok. 251 mg &#8211; cenne \u017ar\u00f3d\u0142o magnezu oraz zdrowych t\u0142uszcz\u00f3w.<\/li>\n<\/ol>\n\n\n\n<style>\n  .tabela-responsive {\n    overflow-x: auto;\n  }\n\n  table {\n    width: 100%;\n    border-collapse: collapse;\n    font-family: sans-serif;\n    font-size: 16px;\n    min-width: 500px;\n  }\n\n  thead {\n    background-color: #f4f4f4;<style>\n  .tabela-responsive {\n    overflow-x: auto;\n  }\n\n  table {\n    width: 100%;\n    border-collapse: collapse;\n    font-family: sans-serif;\n    font-size: 16px;\n    min-width: 600px;\n  }\n\n  thead {\n    background-color: #e0f5e9; \/* jasna ziele\u0144 *\/\n  }\n\n  th, td {\n    padding: 12px 16px;\n    border: 1px solid #c8e6c9; \/* zielony obrys *\/\n    text-align: left;\n  }\n\n  th {\n    background-color: #81c784; \/* \u015brednia ziele\u0144 *\/\n    color: #fff;\n    font-weight: bold;\n  }\n\n  tbody tr:nth-child(even) {\n    background-color: #f1f8f4; \/* bardzo jasna ziele\u0144 *\/\n  }\n\n  @media (max-width: 600px) {\n    table {\n      font-size: 14px;\n    }\n  }\n<\/style>\n\n<div class=\"tabela-responsive\">\n  <table>\n    <thead>\n      <tr>\n        <th>Rodzaj orzecha<\/th>\n        <th>Magnez (mg \/ 100 g)<\/th>\n        <th>Magnez w 30 g (mg)<\/th>\n        <th>Uwagi<\/th>\n      <\/tr>\n    <\/thead>\n    <tbody>\n      <tr>\n        <td>Orzechy brazylijskie<\/td>\n        <td>350\u2013376<\/td>\n        <td>105\u2013113<\/td>\n        <td>Bardzo bogate w magnez i selen \u2013 spo\u017cywa\u0107 z umiarem<\/td>\n      <\/tr>\n      <tr>\n        <td>Orzechy pili<\/td>\n        <td>ok. 270<\/td>\n        <td>ok. 81<\/td>\n        <td>Egzotyczne, ma\u0142o znane, ale niezwykle od\u017cywcze<\/td>\n      <\/tr>\n      <tr>\n        <td>Migda\u0142y<\/td>\n        <td>258\u2013270<\/td>\n        <td>77\u201381<\/td>\n        <td>Dodatkowo du\u017co wapnia i witaminy E<\/td>\n      <\/tr>\n      <tr>\n        <td>Orzechy nerkowca<\/td>\n        <td>251\u2013292<\/td>\n        <td>75\u201388<\/td>\n        <td>Wysoka biodost\u0119pno\u015b\u0107 \u2013 dobrze si\u0119 wch\u0142aniaj\u0105<\/td>\n      <\/tr>\n      <tr>\n        <td>Orzeszki ziemne<\/td>\n        <td>176\u2013180<\/td>\n        <td>53\u201354<\/td>\n        <td>Formalnie str\u0105czki, ale cenne \u017ar\u00f3d\u0142o magnezu i bia\u0142ka<\/td>\n      <\/tr>\n      <tr>\n        <td>Orzechy laskowe<\/td>\n        <td>ok. 163<\/td>\n        <td>ok. 49<\/td>\n        <td>Cz\u0119sto niedoceniane, a warte uwagi<\/td>\n      <\/tr>\n      <tr>\n        <td>Orzechy w\u0142oskie<\/td>\n        <td>142\u2013158<\/td>\n        <td>43\u201347<\/td>\n        <td>S\u0142yn\u0105 z omega-3, ale magnezu te\u017c im nie brakuje<\/td>\n      <\/tr>\n      <tr>\n        <td>Orzechy pekan<\/td>\n        <td>ok. 142<\/td>\n        <td>ok. 43<\/td>\n        <td>Smaczne, cho\u0107 mniej magnezu ni\u017c inne odmiany<\/td>\n      <\/tr>\n      <tr>\n        <td>Orzechy makadamia<\/td>\n        <td>ok. 130<\/td>\n        <td>ok. 39<\/td>\n        <td>\u015arednia zawarto\u015b\u0107, ale dobra przyswajalno\u015b\u0107<\/td>\n      <\/tr>\n      <tr>\n        <td>Pistacje<\/td>\n        <td>110\u2013121<\/td>\n        <td>33\u201336<\/td>\n        <td>Mniej magnezu, ale za to \u015bwietnie si\u0119 wch\u0142aniaj\u0105<\/td>\n      <\/tr>\n    <\/tbody>\n  <\/table>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Ile magnezu potrzebujemy dziennie?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dzienne zapotrzebowanie na magnez zale\u017cy od wieku i p\u0142ci. Wed\u0142ug norm \u017cywienia dla populacji Polski:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>kobiety<\/strong>: ok. <strong>310\u2013320 mg dziennie<\/strong>,<\/li>\n\n\n\n<li><strong>m\u0119\u017cczy\u017ani<\/strong>: ok. <strong>400\u2013420 mg dziennie<\/strong>,<\/li>\n\n\n\n<li><strong>kobiety w ci\u0105\u017cy i karmi\u0105ce<\/strong>: zapotrzebowanie mo\u017ce by\u0107 nieco wy\u017csze.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dla por\u00f3wnania \u2013 ju\u017c <strong>30 g orzech\u00f3w brazylijskich<\/strong> mo\u017ce dostarczy\u0107 ponad 100 mg magnezu, czyli oko\u0142o 25\u201330% dziennego zapotrzebowania. Gar\u015b\u0107 migda\u0142\u00f3w pokrywa oko\u0142o 20\u201325% normy dla kobiet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Regularne spo\u017cywanie orzech\u00f3w mo\u017ce wi\u0119c realnie wspiera\u0107 utrzymanie prawid\u0142owego poziomu magnezu w diecie.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Czy magnez z orzech\u00f3w dobrze si\u0119 wch\u0142ania?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To zale\u017cy od rodzaju orzech\u00f3w \u2013 <strong>magnez z orzech\u00f3w mo\u017ce si\u0119 wch\u0142ania\u0107 dobrze, ale nie zawsze w pe\u0142ni efektywnie<\/strong>. Kluczow\u0105 rol\u0119 odgrywa tu tzw. <strong>biodost\u0119pno\u015b\u0107<\/strong>, czyli to, ile magnezu organizm rzeczywi\u015bcie przyswaja z po\u017cywienia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Biodost\u0119pno\u015b\u0107 magnezu z orzech\u00f3w (tabela)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Zgodnie z badaniami opublikowanymi w czasopi\u015bmie <em>Nutrients<\/em> (2023), biodost\u0119pno\u015b\u0107 magnezu r\u00f3\u017cni si\u0119 w zale\u017cno\u015bci od rodzaju orzech\u00f3w.<\/p>\n\n\n\n<style>\n  .tabela-responsive {\n    overflow-x: auto;\n  }\n\n  table {\n    width: 100%;\n    border-collapse: collapse;\n    font-family: sans-serif;\n    font-size: 16px;\n    min-width: 500px;\n  }\n\n  thead {\n    background-color: #e0f5e9;\n  }\n\n  th, td {\n    padding: 12px 16px;\n    border: 1px solid #c8e6c9;\n    text-align: left;\n  }\n\n  th {\n    background-color: #81c784;\n    color: #fff;\n    font-weight: bold;\n  }\n\n  tbody tr:nth-child(even) {\n    background-color: #f1f8f4;\n  }\n\n  @media (max-width: 600px) {\n    table {\n      font-size: 14px;\n    }\n  }\n<\/style>\n\n<div class=\"tabela-responsive\">\n  <table>\n    <thead>\n      <tr>\n        <th>Orzech<\/th>\n        <th>Biodost\u0119pno\u015b\u0107 (%)<\/th>\n        <th>Uwagi<\/th>\n      <\/tr>\n    <\/thead>\n    <tbody>\n      <tr>\n        <td><strong>Orzechy nerkowca<\/strong><\/td>\n        <td>ok. <strong>27%<\/strong><\/td>\n        <td>Najlepiej przyswajalne<\/td>\n      <\/tr>\n      <tr>\n        <td><strong>Orzechy makadamia<\/strong><\/td>\n        <td>ok. <strong>24%<\/strong><\/td>\n        <td>Wysoka biodost\u0119pno\u015b\u0107 mimo mniejszej zawarto\u015bci<\/td>\n      <\/tr>\n      <tr>\n        <td><strong>Pistacje<\/strong><\/td>\n        <td>ok. <strong>22\u201323%<\/strong><\/td>\n        <td>Niska zawarto\u015b\u0107, ale dobra przyswajalno\u015b\u0107<\/td>\n      <\/tr>\n      <tr>\n        <td><strong>Migda\u0142y<\/strong><\/td>\n        <td>ok. <strong>6,5%<\/strong><\/td>\n        <td>Du\u017co magnezu, ale niska przyswajalno\u015b\u0107<\/td>\n      <\/tr>\n      <tr>\n        <td><strong>Orzechy brazylijskie<\/strong><\/td>\n        <td>ok. <strong>3,5%<\/strong><\/td>\n        <td>Bardzo du\u017co magnezu \u201ena papierze\u201d, ale s\u0142aba absorpcja<\/td>\n      <\/tr>\n    <\/tbody>\n  <\/table>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Co wp\u0142ywa na wch\u0142anianie magnezu?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Kwas fitynowy (fityniany)<\/strong> - naturalnie wyst\u0119puj\u0105cy w orzechach i nasionach \u2013 <strong>wi\u0105\u017ce magnez<\/strong> i inne minera\u0142y, utrudniaj\u0105c ich wch\u0142anianie.<\/li>\n\n\n\n<li><strong>T\u0142uszcze i w\u0119glowodany<\/strong> - ich obecno\u015b\u0107 w orzechach <strong>poprawia biodost\u0119pno\u015b\u0107<\/strong> magnezu.<\/li>\n\n\n\n<li><strong>Forma spo\u017cycia<\/strong>: \n<ul class=\"wp-block-list\">\n<li>Orzechy <strong>surowe i niesolone<\/strong> s\u0105 lepszym wyborem ni\u017c pra\u017cone i solone.<\/li>\n\n\n\n<li><strong>Namaczanie<\/strong> orzech\u00f3w (np. przez noc) mo\u017ce <strong>zmniejszy\u0107 ilo\u015b\u0107 kwasu fitynowego<\/strong> i wspiera\u0107 przyswajanie minera\u0142\u00f3w.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Jak poprawi\u0107 wch\u0142anianie magnezu z orzech\u00f3w?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Namaczaj orzechy<\/strong> przez kilka godzin w letniej wodzie (opcjonalnie z sol\u0105).<\/li>\n\n\n\n<li><strong>Jedz orzechy jako cz\u0119\u015b\u0107 zbilansowanego posi\u0142ku<\/strong>, np. z owocami, warzywami lub kaszami.<\/li>\n\n\n\n<li><strong>Wybieraj r\u00f3\u017cne rodzaje orzech\u00f3w<\/strong> \u2013 szczeg\u00f3lnie nerkowce, pistacje i <a href=\"https:\/\/go4taste.pl\/orzechy-makadamia.html\">makadamia<\/a>.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#f1f1f1\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h2 class=\"wp-block-heading\">FAQ \u2013 najcz\u0119stsze pytania o magnez w orzechach<\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1770797697239\"><strong class=\"schema-faq-question\"><strong>Czy wszystkie orzechy zawieraj\u0105 magnez?<\/strong><\/strong> <p class=\"schema-faq-answer\">Tak, wszystkie orzechy zawieraj\u0105 magnez, jednak jego ilo\u015b\u0107 r\u00f3\u017cni si\u0119 w zale\u017cno\u015bci od rodzaju.<br\/><\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1770797715558\"><strong class=\"schema-faq-question\"><strong>Kt\u00f3re orzechy maj\u0105 najwi\u0119cej magnezu?<\/strong><\/strong> <p class=\"schema-faq-answer\">Najwi\u0119cej magnezu zawieraj\u0105 orzechy brazylijskie \u2013 do 376 mg w 100 g. Wysok\u0105 zawarto\u015bci\u0105 wyr\u00f3\u017cniaj\u0105 si\u0119 r\u00f3wnie\u017c migda\u0142y i orzechy nerkowca.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1770797745771\"><strong class=\"schema-faq-question\"><strong>Czy orzechy w\u0142oskie maj\u0105 magnez?<\/strong><\/strong> <p class=\"schema-faq-answer\">Tak. 100 g orzech\u00f3w w\u0142oskich dostarcza oko\u0142o 140\u2013160 mg magnezu.<br\/><\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1770797759986\"><strong class=\"schema-faq-question\">Kt\u00f3re orzechy najlepiej uzupe\u0142niaj\u0105 magnez podczas ci\u0105\u017cy?<\/strong> <p class=\"schema-faq-answer\">W ci\u0105\u017cy dobrym \u017ar\u00f3d\u0142em magnezu s\u0105 przede wszystkim migda\u0142y i orzechy nerkowca, kt\u00f3re zawieraj\u0105 oko\u0142o 250\u2013270 mg magnezu w 100 g. Orzechy brazylijskie r\u00f3wnie\u017c maj\u0105 du\u017co magnezu, ale nale\u017cy je spo\u017cywa\u0107 z umiarem ze wzgl\u0119du na wysok\u0105 zawarto\u015b\u0107 selenu.<\/p> <\/div> <\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#8dd2fc61\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\"><strong>Materia\u0142y \u017ar\u00f3d\u0142owe:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li class=\"has-small-font-size\">In Vitro Assessment of the Bioaccessibility of Zn, Ca, Mg, and Se from Various Types of Nuts, Nutrients, 2023: <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10742998\/\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10742998\/<\/a><\/li>\n<\/ol>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Orzechy to nie tylko pyszna przek\u0105ska, ale tak\u017ce jedno z najbogatszych naturalnych \u017ar\u00f3de\u0142 magnezu. Jakie orzechy maj\u0105 najwi\u0119cej magnezu? Poni\u017cej lista orzech\u00f3w bogaty w magnez. Sprawd\u017a dok\u0142adn\u0105 zawarto\u015b\u0107 magnezu w 30 g i 100 g r\u00f3\u017cnych rodzaj\u00f3w orzech\u00f3w.<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/go4taste.pl\/blog\/ktore-orzechy-zawieraja-najwiecej-magnezu\/\">Czytaj wi\u0119cej<\/a><\/p>","protected":false},"author":8,"featured_media":3063,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[3],"tags":[],"class_list":["post-446","post","type-post","status-publish","format-standard","has-post-thumbnail","category-orzechy","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kt\u00f3re orzechy maj\u0105 najwi\u0119cej magnezu? 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Wysok\u0105 zawarto\u015bci\u0105 wyr\u00f3\u017cniaj\u0105 si\u0119 r\u00f3wnie\u017c migda\u0142y i orzechy nerkowca.","inLanguage":"pl-PL"},"inLanguage":"pl-PL"},{"@type":"Question","@id":"https:\/\/go4taste.pl\/blog\/ktore-orzechy-zawieraja-najwiecej-magnezu\/#faq-question-1770797745771","position":3,"url":"https:\/\/go4taste.pl\/blog\/ktore-orzechy-zawieraja-najwiecej-magnezu\/#faq-question-1770797745771","name":"Czy orzechy w\u0142oskie maj\u0105 magnez?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Tak. 100 g orzech\u00f3w w\u0142oskich dostarcza oko\u0142o 140\u2013160 mg magnezu.<br\/>","inLanguage":"pl-PL"},"inLanguage":"pl-PL"},{"@type":"Question","@id":"https:\/\/go4taste.pl\/blog\/ktore-orzechy-zawieraja-najwiecej-magnezu\/#faq-question-1770797759986","position":4,"url":"https:\/\/go4taste.pl\/blog\/ktore-orzechy-zawieraja-najwiecej-magnezu\/#faq-question-1770797759986","name":"Kt\u00f3re orzechy najlepiej uzupe\u0142niaj\u0105 magnez podczas ci\u0105\u017cy?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"W ci\u0105\u017cy dobrym \u017ar\u00f3d\u0142em magnezu s\u0105 przede wszystkim migda\u0142y i orzechy nerkowca, kt\u00f3re zawieraj\u0105 oko\u0142o 250\u2013270 mg magnezu w 100 g. Orzechy brazylijskie r\u00f3wnie\u017c maj\u0105 du\u017co magnezu, ale nale\u017cy je spo\u017cywa\u0107 z umiarem ze wzgl\u0119du na wysok\u0105 zawarto\u015b\u0107 selenu.","inLanguage":"pl-PL"},"inLanguage":"pl-PL"}]}},"jetpack_shortlink":"https:\/\/wp.me\/p9JjRm-7c","jetpack-related-posts":[{"id":16544,"url":"https:\/\/go4taste.pl\/blog\/dlaczego-jedzenie-orzechow-pomaga-na-bezsennosc-5-najlepszych-orzechow-na-sen\/","url_meta":{"origin":446,"position":0},"title":"Czy mo\u017cna je\u015b\u0107 orzechy na noc? Orzechy w\u0142oskie, pistacje, nerkowca, ziemne co daj\u0105 przed snem.","author":"Katarzyna Biernacka","date":"7 lutego 2024","format":false,"excerpt":"Jak wynika z bada\u0144, orzechy s\u0105 jednym z tych pokarm\u00f3w, kt\u00f3re mog\u0105 pomaga\u0107 w lepszym i szybkim zasypianiu. 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