With just a few simple swaps you can increase your daily intake of this essential mineral.
| Instead of | Choose | Adds |
|---|---|---|
| 2 teaspoons Marmite with 11mg magnesium | 1 tablespoon peanut butter with 37mg magnesium | 26mg |
| 1/2 cup cooked white rice with 6mg magnesium | 1/2 cup cooked brown rice with 44mg magnesium | 38mg |
| 1/4 cup mixed nuts with 63mg magnesium | 1/4 cup raw almonds with 101mg magnesium | 38mg |
| 1/2 cup cooked chickpeas with 27mg magnesium | 1/2 cup cooked black beans with 64mg magnesium | 37mg |
| 1 tablespoon sunflower seeds with 10mg magnesium | 1 tablespoon pumpkin kernels with 44mg magnesium | 34mg |
In context
Magnesium is needed for helping the body use oxygen to create energy, as well as for keeping bones strong and healthy. The recommended daily intake (RDI) for magnesium is 320mg for women and 420mg for men. Magnesium is found in many foods of both plant and animal origin including vegetables, legumes, nuts, shellfish and unrefined cereals.
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