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 involving more than 1 million people found that every 100mg increase in magnesium from food 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.


Magnesium has been largely removed from many processed foods so some of the best sources are whole foods including nuts, seeds, legumes and grains. According to Australian Dietary Guidelines; for men, the recommended dietary intake is 420 mg/day and women is recommended dietary intake of 320 mg/day.

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

Food Name

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, smooth or crunchy - no added sugar & salt

190mg

47.5mg

Wild Rice

177mg

44.25mg