Magnesium Rich Food

Magnesium is involved in over 400 reactions in the body, suppors your stress response, is needed for breaking down the macronutrients (fats. protein and carbohydrates) into energy, and is required for muscle and nerve function.

How Much Magnesium Do You Need?

The recommended daily intake for magnesium is:

Age Women Men

19-30 years 310 mg 400 mg

30+ years 320 mg 420 mg

What Sort of Food is High in Magnesium?

Dark green leafy vegetables, legumes, nuts, seeds, whole grains, and fish are all good sources of magnesium

Foods High in Magnesium:

Foods Quantity Amount of Magnesium

Pumpkin seeds ¼ cup (33 g) 191 mg

Sesame seeds ¼ cup (36 g) 126 mg

Quinoa, cooked 1 cup (185 g) 118 mg

Cashew nuts ¼ cup (40 g) 117 mg

Sunflower seeds ¼ cup (35 g) 114 mg

Almonds ¼ cup (35 g) 94 mg

Brown rice, cooked 1 cup (195 g) 86 mg

Silver beet, cooked ½ cup (87.5 g) 75 mg

Dark chocolate, 70-80% 30 g 68 mg

Avocado 1 (201 g) 58 mg

Scallops, cooked 100 g 37 mg

Broccoli, cooked 1 cup (156 g) 33 mg

Fish, whitefish, cooked 100 g 32 mg

Spinach 1 cup (30 g) 24 mg

Blackberries, raspberries ½ cup (72 g) 15 mg

Kale, raw 1 cup loosely packed (32 g) 15 mg

References:

(National Health and Medical Research Council [2006]. Nutrient reference values for Australia and New Zealand: Including recommended dietary intakes. Canberra, Australia: Author. Retrieved from https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n35.pdf).

(United States Department of Agriculture. [n.d.]. National Nutrient Database for Standard Reference [online application software]. Retrieved from https://ndb.nal.usda.gov/ndb/foods?qlookup=&fgcd=&manu=&SYNCHRONIZER_TOKEN=8b7fc446-72e4-4d11- bcdf-b648f29147b4&SYNCHRONIZER_URI=%2Fndb%2Ffoods).

(Hechtman, L. [2012]. Clinical Naturopathic Medicine. Chatswood, Australia: Elsevier).