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Add foods high in magnesium to your diet with these nutritonist-recommended magnesium-rich foods, including almonds, chia, salmon, and more.
While there are many food sources of magnesium, including beans, nuts, seeds, whole grains, green leafy vegetables, milk, and yogurt, “if you are not meeting your recommended needs from food and ...
Additionally, the Dietary Guidelines for Americans recommend that men 31 and older aim for 420 mg of magnesium per day through food alone or through food and a supplement combined.
Examples of food sources of magnesium (clockwise from top left): bran muffins, pumpkin seeds, barley, buckwheat flour, low-fat vanilla yogurt, trail mix, halibut steaks, garbanzo beans, lima beans, soybeans, and spinach. Spices, nuts, cereals, cocoa and vegetables are good sources of magnesium. [15]
In the table above, magnesium appears to be an anomaly as the recommended intake for adult men is 420 mg/day (women 350 mg/day) while the UL is lower than the recommended, at 350 mg. The reason is that the UL is specific to consuming more than 350 mg of magnesium all at once, in the form of a dietary supplement, as this may cause diarrhea.
Some good sources of magnesium. Green vegetables such as spinach provide magnesium because of the abundance of chlorophyll molecules, which contain the ion. Nuts (especially Brazil nuts, cashews and almonds), seeds (e.g., pumpkin seeds), dark chocolate, roasted soybeans, bran, and some whole grains are also good sources of magnesium. [32]