5 best magnesium rich foods

5 best magnesium rich foods

Without doubt, magnesium is one of the most important nutrients we need, and many of us are deficient in it. The recommended daily intake of magnesium is 400 mg per day for adult males and 320 mg for adult females. There are some brilliant products which can help you to reach this target each day, however, it is always better to try and get the recommended amount through foods that you eat. So here are the top five magnesium rich foods. Are you eating these regularly?

1. Spinach

hand holding green leaves over sink


Dark leafy greens are a rich source of magnesium. It is better to cook spinach than to eat it raw because it increases the magnesium content.

1/2 cup of cooked spinach contains 78 mg of magnesium, or 1 cup of raw spinach contains 24 mg of magnesium.

2. Nuts and seeds

Squash and pumpkin seeds have the highest content, with 150 mg per 28 g, however almonds, sesame seeds, cashews, peanuts are also very good sources of magnesium.

A handful of nuts makes a great snack, it is tasty, keeps you satisfied and has a whole heap of magnesium!

3. Fish

Fish like tuna are wonderful magnesium rich foods, with 100g of tuna contributing 16 % of your recommended daily intake of magnesium. Another reason to eat fish two to three times a week!

4. Beans, peas and lentils

Some of the best magnesium rich foods are Soy beans, white beans, french beans, lentils, chick peas and kidney beans.

Legumes are a great source of protein AND carbohydrate and have a lot of other nutrients, so it is great to eat them regularly. You could make a nacho or taco mix with half meat and half legumes to maximise your nutrient content.

5. Brown rice

A cup of cooked brown rice contains 86 mg of magnesium, so ditch the white rice and get into the nutty nutritious flavour of brown rice! It is good for you for so many reasons!

Reasons to add magnesium rich foods

The symptoms of a magnesium deficiency can range from muscle spasms, and hypnic jerks to twitching tongue and heartbeat irregularities. They can also result in calcium and potassium deficiencies, as well as behavioural symptoms like anxiety and irritability, so it is important to get enough. It is a key nutrient in so many biochemical processes in your body.

Try to integrate these magnesium rich foods into your diet regularly to make sure that you are getting enough 🙂

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