Nutrient Food Sources
Magnesium
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)