snacking on magnesium

loads of ways to get magnesium into your day!

anyone aged 18 or over should be looking at a minimum of 420mg magnesium per day. snack on a variety of the images below and/or make a lunchtime salad to-go with as many as you can get into your lunchbox! The levels of magnesium are all approximate.

12 almonds = 35mg

12 almonds = 35mg

1 medium avocado = 60mg

1 medium avocado = 60mg

1 medium banana = 35mg

1 medium banana = 35mg

cupful of beans = 85mg

cupful of beans = 85mg

cupful of raspberries = 30mg

cupful of raspberries = 30mg

2 slices of cantaloupe = 20mg

2 slices of cantaloupe = 20mg

12 cashews = 60mg

12 cashews = 60mg

4" piece of cucumber = 15mg

4" piece of cucumber = 15mg

1 medium papaya = 60mg

1 medium papaya = 60mg

handful of pumpkin seeds = 100mg

handful of pumpkin seeds = 100mg

cup of fresh peas = 55mg

cup of fresh peas = 55mg

handful sunflower seeds = 80mg

handful sunflower seeds = 80mg

6 strawberries = 25mg

6 strawberries = 25mg

4 medium tomatoes = 30mg

4 medium tomatoes = 30mg

single serving of quinoa = 100mg

single serving of quinoa = 100mg

bean, rice, veg and nut bowl web.jpeg

fennel and orange quinoa salad web.jpeg

greek salad with a difference1 web.jpeg

mixed bean chicken and chorizo bowl web.jpeg

quinoa vegetable bowl web.jpeg

The five salads above are just a few make-ahead salad ideas. Use ancient grains (quinoa, millet, buckwheat etc), some greens and other raw vegetables, a couple of handfuls of mixed beans, some meat, poultry, fish, tofu or cheese, a good crunch of nuts and seeds and a delicious dressing for a magnesium-rich lunchtime!