Foods high in Magnesium

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List of Foods Rich in Magnesium

 

 

 

Magnesium plays an important part in energy production, nerve and muscle function and cell growth and repair.

 

The body contains only 1 oz (25 grams) of the mineral magnesium, but even with this small presence, it has a vital role in many body processes. It plays a part in energy production in the muscles and nerves, aids in the repair and maintenance of cells and reduces the levels of cholesterol in the blood, alleviating high blood pressure. Known as the anti-stress mineral, magnesium may also help to calm nerves.

 

 

 

The RNI* for Magnesium for an average adult (not including pregnant or lactating women) is 250-300mg per day.

Consult your doctor before increasing intake of minerals, or changing your diet in any way!

 

A List of Rich Sources of Magnesium

 

 

 

Magnesium Rich Foods List Milligrams Portion
Wheat bran 500 100
Brazil Nuts 400 100
Wheat Germ 280 100
Almonds 260 100
Cashew Nuts 240 100
All Bran 200 100
Shredded Wheat 125 100
Weetabix 120 100
Soya Beans 100+ 100
Most other Nuts up to 100 100
Plain Chocolate 100 100
Figs 70 100
Beans / Lentils 50+ 100

What if you're not getting enough of the mineral magnesium from rich foods?

A deficiency of magnesium will produce symptoms such as tiredness, irritability, vertigo, depression and muscle spasm and cramps; in the case of severe deficiency, convulsions may occur. 

Who Needs Magnesium?

Magnesium is important for people with poor diets and for those who are taking certain drugs, including oestrogen, antibiotics and diuretics. It may alleviate menstrual cramps and also morning sickness during pregnancy.

People who live in areas with hard water, which contains more magnesium, suffer from considerably less heart disease than do people who live in soft water areas. However, whether magnesium can prevent heart problems is still uncertain.

 

RNI* = REFERENCE NUTRIENT INTAKE - a UK dietary reference value!

It means an amount of a nutrient that is enough for almost every individual, even someone who has high needs for the nutrient. This level of intake is, therefore, considerably higher than most people need. If individuals are consuming the RNI of a nutrient, they are most unlikely to be deficient in that nutrient. For more information on UK dietary reference values follow the next link:

http://www.nutrition.org.uk/upload/DRVs.pdf

 


 

 

 

 

 

 

 

 

 

 

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All tools and information on this site are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand. The information on this page may NOT be accurate, therefore you should NOT take any of the content as a source of reference for any reason whatsoever! You are responsible for comparing the information with an accurate source before using any, or part of this content.  

 

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