Food sources for natural magnesium.
Magnesium is essential for healthy living, but where can we find it? Magnesium can be found in natural sources, including seawater as well as foods we eat on a regular basis. However, experts suggest that our bodies need more magnesium than what food provides. Therefore, supplementation is recommended for optimal health and wellness.
If you are looking to easily increase your magnesium uptake, you can start by eating more of the food items on the list below. These foods all contain a percentage of the Recommended Daily Intake (RDI) of this important mineral. Seeds and leafy vegetables are your best bet, but consider trying our Mag 2 powder as a delicious daily supplement. Simply add it to food, smoothies or a glass of cold water for added health benefits.
Food that contains magnesium
- Pumpkin seeds – 16g (one-quarter cup) contains 46% of the RDI.
- Spinach – 180g (one cup) contains 39% of the RDI.
- Swiss chard – 175g (one cup) contains 38% of the RDI.
- Dark chocolate (70 to 85% cocoa) – 100g contains 33% of the RDI.
- Black beans – 172g (one cup) contains 30% of the RDI.
- Quinoa – 185g (one cup) contains 33% of the RDI.
- Halibut – 100g contains 27% of the RDI.
- Almonds – 24g (one-quarter cup) contains 25% of the RDI.
- Cashews – 30g (one-quarter cup) contains 25% of the RDI.
- Mackerel – 100g contains 19% of the RDI.
- Avocado – 200g (one medium-sized avo) contains 15% of the RDI.
- Salmon – 100g contains 9% of the RDI.
Other foods that contain magnesium include wholegrain cereals, yoghurt and seeds. Magnesium can also be found in milk and mineral water.
RDI of magnesium is 410mg for men and 400mg for women. Magnesium Café products contain 250mg of elemental magnesium, which means that one serving per day is already more than 50% of the RDI.
Many South Africans don’t get enough magnesium from their diets. These foods will help you to up your intake and improve your health. Supplementation makes the process easier and always ensures that your body gets the nutrition it needs. Be sure to consult with your doctor if you are taking medications or are pregnant before trying magnesium products.