Magnesium is one of the minerals essential to the everyday function of the nervous and cardiovascular systems. Eating food high in magnesium will help keep blood pressure regular, bones strong and calm the nerves. 


In a 2016 research review of 40 studies and involving more than 1 million people they found that for every 100mg increase in magnesium from food it reduced the risk of heart failure by 22%, Type 2 diabetes by 19% and stroke by 7%. Other studies have found that increased magnesium intake by adults can reduce depression and anxiety symptoms.


The Australian Recommended Dietary Intake of magnesium for men is 400-420 mg/day and women is 310-320 mg/day. Unfortunately due to the processing of a lot of foods, magnesium is significantly lost from the original source. Therefore an excellent way of increasing your magnesium intake is simply by consuming whole foods such as nuts, seeds, legumes and grains.

Sourced from the food nutrient database, the foods that are rich in magnesium include: 

FOOD TYPE

Magnesium (mg)
Av. Per 100g

Per serving Av. 25g

  Pumpkin Seeds

535mg

 133.75mg

  Cacao Powder

510mg

 127.5mg

  Wheat Bran

450mg

112.5mg

  Linseeds/Flaxseeds

392mg

 98mg

  Sunflower Seeds

370mg

 92.50mg

  LSA Mix - Almond, Linseed & Sunflower Seed

362mg

90.5mg 

  Sesame Seeds

340mg

 85mg

  Chia Seeds

335mg

 83.75mg

  Tahini Paste

320mg

 64mg

  Seaweed - Nori, dried

320mg

 64mg

  Almonds

260mg

65mg

  Roasted Cashews - unsalted 

254mg

63.5mg

  Peanut Butter - no added sugar & salt

190mg

47.5mg

  Wild Rice

177mg

44.25mg