Nutrient Food Sources



The mineral magnesium’s primary role in the body is enzyme activation and energy production.  It is intimately involved in maintaining a healthy blood pressure, bone health, nervous health, bone health and hormonal balance. 

Magnesium works in conjunction with B6, and a deficiency in this vitamin can lead to reduced magnesium levels.  A high intake of dairy foods may reduce magnesium absorption. 

Food Sources of magnesium Amount (mg/100g)
Aduki beans 60
Almonds 270
Anchovies 56
Blackeye beans 140
Blackstrap molasses n/a
Brazil nuts 410
Bread, wholemeal 66
Brown rice 110
Cashews 250
Chilli powder 170
Cinnamon 61
Crab 58
Curry powder 280
Figs, dried 80
Flaxseeds n/a
Ginger root n/a
Halzelnuts 160
Kale 34
Kelp (sea vegetable) n/a
Kidney beans 45
Mustard powder 260
Nutmeg 180
Oats 110
Okra 57
Peanuts 210
Peanut butter 180
Pecan nuts 130
Pepper, black 190
Pine nuts 270
Pumpkin seeds n/a
Quinoa n/a
Rosemary 220
Sardines 46
Sesame seeds 370
Soya flour 240
Soybeans 63
Spinach, raw 54
Sunflower seeds 390
Tofu 270
Thyme 220
Walnuts 160
Wheat bran 520
Winkles 310


(n/a = figures not yet available)

Source:  McCance and Widdowson’s The Composition of Foods (6th Edition)