Diet & Nutrition

3 delicious ways to get your daily dose of magnesium

Magnesium is a vital mineral but one which you might not be getting enough of. Karen Fittall explains where to find the best sources, and how to tell if you need more of it.

Research shows taking magnesium supplements has been linked to a reduced risk of pancreatic cancer, lower blood pressure, fewer migraines and relief from insomnia. But try topping up your levels by ‘eating’ more magnesium to start with.

Most green vegetables, peas, legumes, beans, nuts and seeds are good choices, along with wholegrains and some types of shellfish, like crab and prawns. Meat, fish and some other vegetables and fruits, contain smaller amounts of magnesium, too.

To reach the recommended daily intake of 320mg of magnesium, you could eat:

1 cup of cooked spinach (160mg of magnesium)

¾ cup of cooked quinoa (90mg of magnesium)

30g of almonds (80mg of magnesium)


1 medium jacket potato (50mg of magnesium)

110g cooked wild salmon (35mg of magnesium)

¾ cup of cooked silverbeet (120mg of magnesium)

¼ cup of sunflower seeds (115mg of magnesium)


2 slices of wholegrain bread with 1 tbsp peanut butter (70mg of magnesium)

1 medium banana (32mg of magnesium)

225g of plain yoghurt (40mg of magnesium)

150g cooked tempeh (116mg of magnesium)

½ cup cooked black beans (60mg of magnesium)

Words: Karen Fittall

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