Catherine Saxelby's Foodwatch | Q. What’s magnesium and where do you get it?

Home Expert Advice FAQs - Nutrients you need Q. What’s magnesium and where do you get it?

Q. What’s magnesium and where do you get it?

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A. Magnesium is essential in over 300 enzyme reactions, particularly those that metabolise our food. It's a mineral that's vital for healthy bone structure, nerve transmission and muscle contraction.  The average adult body contains around 20 to 30 grams of magnesium which is found mostly in our bones.

Magnesium forms part of the green plant pigment chlorophyll so is abundant in leafy green vegetables like spinach as well as whole grain cereals, nuts, seeds and soybeans.  Our bodies require about 270 (women) to 320 milligrams (men) per day.

 

Recommended Dietary Intake for magnesium per day
(NHMRC Australia 2006):

30 mg for babies (0 to 6 months) AI

75 mg for babies (7 to 12 months) AI

80 mg for toddlers (1 to 3 years)

130 mg for schoolchildren (4 to 8 years)

240 mg for schoolchildren (9 to 13 years)

360 mg for teenage girls, 410mg for teenage boys (14 to 18 years)

310-320 mg for women

400-420 mg for men

350-400 mg for pregnant women

310-360 mg for breastfeeding women.

 

Foods for magnesium

Foods high in magnesium:
¼ cup almonds 112mg
½ cup cooked soy beans 70mg
3 wheat breakfast biscuits 50mg
½ cup cooked English spinach 47mg
1 tablespoon peanut butter 45mg
½ avocado 35mg
2 slices of multi-grain bread 26mg

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