Magnesium

Magnesium is an incredibly important mineral and has a wide range of jobs to do in our bodies. Magnesium is famous for being a part of healthy bones but magnesium is also needed to help muscles to work properly, to support your nervous system, to help release energy from food and to help reduce tiredness and fatigue.


Where can I find Magnesium?

Nuts and seeds are good sources of magnesium especially sunflower seeds, sesame seeds and almonds. Although there is some magnesium in other foods, the amounts are quite small so it is important to include some nuts and seeds to make sure you are getting enough magnesium.

Magnesium is an incredibly important mineral and has a wide range of jobs to do in our bodies.


Magnesium – Benefits at a glance:

  • Essential for healthy bones
  • Helps to release energy from food
  • Important for healthy teeth
  • Needed to make proteins in the body
  • Important for muscle function
  • Needed for a healthy nervous system
  • Helps reduce tiredness and fatigue


How much Magnesium do I need everyday?

The RDA or Recommended Daily Amount for Magnesium is 375mg per day.

Magnesium in food (per 100g) Need per 375mg day
Almonds 270mg
Brazil Nuts 140mg
Pecan Nuts 130mg
Sunflower seeds 390mg
Cashew Nuts 250mg
Dried Figs 73mg
Peanut Butter 180mg
Walnuts 160mg
Sesame Seeds 370mg
Pine Nuts 270mg

 


How Can I Eat More Magnesium?

  • Try adding seeds to cereals, salads and yoghurt or add them to fruit crumble toppings
  • Snack on nuts or chop nuts into salads
  • Try muesli for breakfast and add extra nuts and seeds
  • Try dried figs along with some nuts as a snack if you get hungry in between meals
  • Peanut butter is a good source of magnesium: try peanut butter on toast for breakfast or on crackers as a snack.

 

Milled Chia Bia SeedsChai Bia Milled Chai Seeds

Chai Bia Milled Chai Seeds 315g

 


 

Blue DiamondOven Roasted Almonds with SeaBlue Diamond Almonds Oven Roasted Almonds with Sea Salt

Blue Diamond Almonds Oven Roasted Almonds with Sea Salt

 


 

Blue Diamond Almonds Wasabi Soy Sauce FlavourBlue Diamond Almonds Wasabi Soy Sauce Flavour

Blue Diamond Almonds Wasabi Soy Sauce Flavour