Advertisement

ADVICE

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.

The recommended daily intake (RDI) for magnesium is:

Men

  • 19-30 years: 400mg
  • 30+ years: 420mg

Women

  • 19-30 years: 310mg
  • 30+ years: 320mg

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.

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.

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.

  • 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.


Date modified: 24 May 2021
First published: Jan 2011

Advertisement

Shopping list saved to go to meal plans