Magnesium Food Sources
Magnesium, along with calcium and phosphorus, is needed for strong, healthy bones and proper nerve and muscle functioning. It is essential for the action of vitamin D and hence, calcium absorption, and many hormones. Magnesium is a cofactor of over 300 enzymes needed for vital processes such as the production of energy from carbohydrates, fat and protein, and DNA synthesis.
Symptoms of low levels of magnesium in the body are muscle spasms, tremors, cramping, twitching muscles, headaches, changes in blood pressure and heartbeat.
An easy way to add magnesium to your diet is to snack on dried fruit and nuts or sprinkle generous tablespoons of wheat germ on breakfast cereal or yoghurt.
Food Sources: mg/100grams
Cocoa Powder 510
Wheat bran, unprocessed 490
Carob Powder 390
Sunflower seeds, dry roasted 378
Seaweed, dried 364
Brazil nuts 350
Sesame seeds 340
Tahini 320
Wheat germ 280
Pumpkin seeds 260
Almonds, raw 260
Cashews, raw 250
Molasses 240
Oat bran, unprocessed 235
Pine nuts 230
Soy flour 230
Peanut butter 180
Peanuts, roasted 180
Milo 170
Hazelnuts 160
Vegemite 154
Marmite 154
Walnuts 150
Oats, rolled 130
Mussels, cooked 122
Pecans 110
Corn taco shells 105
Milk, whole 93
Figs, dried 73
Tofu 71
Recommended Daily Intake:
Men 320mg
Women 270mg
Pregnant 300mg
Lactating 340 mg
More Information:
Hypoglycaemia - eating to balance your blood sugar levels
Menopause - Phytoestrogen Food Sources
