Foods to boost magnesium
Magnesium is essential for a variety of body functions, yet many of us don’t meet our recommended daily intake. Senior nutritionist Rose Carr shows us how to get more magnesium into our day.
How much?
The recommended daily intake (RDI) for magnesium is:
Men
- 19-30 years: 400mg
- 30+ years: 420mg
Women
- 19-30 years: 310mg
- 30+ years: 320mg
Why we need it
Magnesium is vital for normal muscle and nerve function (including heart rhythm). Magnesium plays a major role in regulating blood pressure and it is essential for strong teeth and bones.
Can we get too much?
High magnesium intakes from food have not been shown to be harmful although the recommended upper limit from supplements is 350mg each day as higher levels can cause diarrhoea.
How to get magnesium
Peas, beans, other green vegetables, legumes, seeds, nuts, fish and shellfish are good sources of magnesium. The last NZ National Nutrition Survey found average intakes for all age groups were lower than the RDI.
Each of these food quantities provides around 40mg of magnesium
- 3/4 cup cooked chickpeas
- 2 cups raw spinach
- 1/2 tablespoon toasted pumpkin seeds
- 150g (raw weight) tarakihi fish fillet
- 1 cup peas
- 13 almonds
Did you know? Subclinical magnesium deficiency affects between 10 and 30 per cent of people in the developed world.
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