Shopping for more magnesium

Reviewed by our expert panel
Shopping for more magnesium

With just a few simple swaps you can increase your daily intake of this essential mineral.

Instead ofChoose Adds
2 teaspoons Marmite with 11mg magnesium1 tablespoon peanut butter with 37mg magnesium26mg
1/2 cup cooked white rice with 6mg magnesium1/2 cup cooked brown rice with 44mg magnesium38mg
1/4 cup mixed nuts with 63mg magnesium1/4 cup raw almonds with 101mg magnesium38mg
1/2 cup cooked chickpeas with 27mg magnesium 1/2 cup cooked black beans with 64mg magnesium37mg
1 tablespoon sunflower seeds with 10mg magnesium1 tablespoon pumpkin kernels with 44mg magnesium34mg

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.


First published: Feb 2012

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