Magnesium is an essential mineral, important for over 300 biochemical reactions within the body. So eating enough of the foods high in magnesium is important for good health.
Not only can magnesium help with the reduction of tiredness and fatigue, but it also contributes to the maintenance of normal bones and teeth, normal protein synthesis and electrolyte balance in our bodies and it contributes to normal psychological function.
Here’s how you can ensure you’re getting magnesium…
What foods contain magnesium?
Magnesium tends to be found in plant foods such as leafy green vegetables, fruits and nuts, through to animal foods. The animal foods that contain the highest amounts of magnesium are primarily fish rather than other meats.
Top 15 foods rich in magnesium
There are several foods high in magnesium and these can easily be incorporated into your diet where they can be added into your meals or enjoyed as a snack.
Spinach - per 1 cup, cooked - 157 milligrams (mg)
Pumpkin Seeds - per 28g -150 mg
Tofu - 1 cup - 146 mg
Chickpeas - per 100g -115 mg
Tuna - per 170g fillet - 109 mg
Nuts - particularly Almonds, Brazil Nuts and Cashews per 28g - 82 mg
Almonds - per 28g - 77 mg
Dark Chocolate - per 28g (at least 85% cocoa content) - 6 5mg
Avocado - one medium -58 mg
Salmon - per 178g - 58 mg
Peanut Butter - 2 tbsp - 57 mg
Potato- one medium size -49 mg
Brown Rice - per ½ cup - 42 mg
Bananas - per 1 cup- 41 mg
Wholewheat Bread - 1 slice - 24 mg
