What magnesium does
Magnesium helps more than 300 enzymes work — turning food into energy, building protein and DNA, and relaxing muscles and nerves. It also supports bones.
How much
Adults need around 300–400 mg a day.
Plant sources
Pumpkin seeds, almonds, cashews, black beans, edamame, quinoa, oats, wholegrain bread, spinach, dark chocolate and cocoa.
How many portions of each food would cover a day's magnesium?
Tips
Refining grains strips away most of their magnesium — choose whole grains. Plant-based diets are usually rich in magnesium.