Our resident nutrition Guru Jacinta talks magnesium 

Magnesium is a mineral required by the body for many roles including maintaining healthy muscles, nerves and bones. It assists in regulating blood sugar, promoting normal blood pressure, supporting the immune system, maintaining energy production, sleep and relaxing muscles. 

The optimal dosages of Magnesium is determined according to your current health status through professional advise. 

Magnesium deficiency due to low dietary intake is not that common, however many individuals are at risk due to typically consuming insuffient amounts or having medical conditions/taking medication that reduce absorption of magnesium from the gut or increase losses from the body. These individuals include people with gastrointestinal disorders, type 2 diabetics, older adults and people with alcohol dependency. 


Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. Severe magnesium deficiency can result in low serum calcium or potassium levels because mineral homeostasis is disrupted.


· dates (77.00mg/cup)

· banana, medium size (32.00mg/each)

 · blackberries (29.00mg/cup)

 · raspberries (22.14mg/cup) 

· watermelon (16.72mg/cup)

 · strawberries (14.40mg/cup) 

Beans & Legumes (cooked unless otherwise stated) 

· soybeans (147.92mg/cup)

· black beans (120.40mg/cup) 

· navy beans (107.38mg/cup)

· pinto beans (94.05mg/cup)

· lima beans (80.84mg/cup)

· kidney beans (79.65mg/cup)

· chickpeas (79.00mg/cup)

Grains (cooked unless otherwise stated) 

· quinoa, uncooked (357.00mg/cup)

· millet (105.60mg/cup)

· oat bran (88.00mg/cup) 

· buckwheat (85.68mg/cup) 

· rice, brown (83.85mg/cup) 

· oats, whole grain (56.16mg/cup) 

· barley, pearled (35.00mg/cup)

· rice, white (19.00mg/cup)

· couscous (13.00mg/cup) 


· tempeh, cooked (87.55mg/0.5 cup) 

· tofu, raw (34.02mg/0.5 cup 

Vegetables (raw unless otherwise stated) 

· spinach, boiled (156.60mg/cup)

· swiss chard, boiled (150.50mg/cup)

· kelp (sea vegetable) (96.80mg/cup)

· green peas, boiled (62.40mg/cup)

· beets, boiled (39.10mg/cup)

· broccoli, steamed (39.00mg/cup)

· kale, boiled (23.40mg/cup)

· tomato (19.80mg/cup)

· carrots (18.30mg/cup)

· asparagus, boiled (18.00mg/cup)

· cabbage, boiled (12.00mg/cup)

· cucumbers, with peel (11.44mg/cup) 

· cauliflower, boiled (11.16mg/cup) 

Nuts & Seeds (raw unless otherwise stated) 

· brazil nuts (107.00mg/8 nuts)

· almonds, dry roasted (98.67mg/24 nuts) 

· pumpkin seeds (92.29mg/2 tbsp)

· pine nuts (71.00mg/2 tbsp)

· flaxseeds (70.14mg/2 tbsp) 

· sesame seeds (63.18mg/2 tbsp)

· chestnuts, dry roasted (47.00mg/cup)

· walnuts (45.00mg/14 halves)

· cashews (44.53mg/18 nuts) 

· sunflower seeds (63.72mg/2 tbsp)

Meats, Poultry & Fish (roasted, baked or broiled) 

· salmon, chinook (162.67mg/100 g) 

· halibut (142.67mg/100 g)

· scallops (90.67/100 g) 

· tuna, yellowfin (85.3mg/100 g