Magnesium Rich Foods [Quick Guide]

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: