food sources of magnesium lined up on table

What are the benefits of taking magnesium glycinate?

1. Almonds

Magnesium content: 105mg in ¼ cup

 

Health benefits: Almonds are rich in Vitamin E, an antioxidant that keeps the immune system strong and eyes healthy. They're also packed with protein and heart-healthy Omega-3 fatty acids.

1. Almonds

2. Sunflower seeds

 

Magnesium content: 128mg in ¼ cup

 

Health benefits: Sunflower seeds are an excellent source of calcium. They’re also full of polyunsaturated fats, which can help reduce bad cholesterol levels.

2. Sunflower seeds

3. Cashew nuts

 

Magnesium content: 89mg in ¼ cup

 

Health benefits: Just one serving of cashews provides nearly 10% of your daily iron needs. They’re also a great source of folate and Vitamin K.

3. Cashew nuts

4. Tofu

 

Magnesium content: 37mg in ½ cup

 

Health benefits: A ½ cup of tofu will give you 43% of your daily calcium needs. On top of that, it will boost your iron levels. Iron is essential for helping red blood cells deliver oxygen throughout the body.

4. Tofu

5. Pumpkin seeds

 

Magnesium content: 74mg in 1 ounce

 

Health benefits: There’s 5g of fibre in every ounce of these seeds. They also contain lots of heart-healthy monounsaturated fats and 5g of protein per serving.

5. Pumpkin seeds

6. Flaxseed

 

Magnesium content: 40mg in 1 tablespoon

 

Health benefits: Just one tablespoon of flaxseed contains more than half your recommended daily intake of Omega-3 fatty acids. It also contains fibre, as well as the antioxidant, lignan.

6. Flaxseed

7. Skimmed milk

 

Magnesium content: 27.8mg in 1 cup

 

Health benefits: Drinking one cup of skimmed milk will provide you with around a third of your daily recommended intake of calcium, which you need to build healthy bones and keep them strong. It also contains potassium, protein and Vitamin B 12.

7. Skimmed milk

Vitamins & Supplements

Donia Hilal,
Nutritionist

Joined Holland & Barrett: Jan 2018

Bsc in Nutrition, Registered Associate Nutritionist and Certification in Pre and Post Natal Nutrition

Donia started her career as a freelance nutritionist, later she joined Nestle as their Market Nutritionist to help support their healthier product range, before joining the team at Holland & Barrett in January 2018.

Donia has over 6 years experience as a Nutritionist and also works with clients on a one to one basis to support their goals which include weight loss, prenatal and postnatal nutrition and children’s health.