Diary of Unknown Symptoms

Mystery of the Internal Vibration

Entry for August 22, 2006

Magnificent Magnesium

Can you name a fruit that contains between 25 and 49% of the recommended dietary allowance for magnesium (400 milligrams/day)?

The answer is dried figs.

Other fruits and vegetables that are high in magnesium include: Acorn squash, dates, artichokes, raisins, avocado (2 tablespoons mashed (28g)), spinach, butternut squash, and watermelon.

Other magnesium-rich foods include: dairy products, meat, seafood, bananas, black eyed peas, blueberries, chickpeas, kidney beans, lentils, navy beans, pinto beans, potatoes, rice, sesame seeds, spinach, split peas, zucchini.

Good sources of magnesium

Nuts and seeds per 1 ounce

Pumpkin seeds 152mg
Sunflower kernels 100mg
Almonds 78mg
Cashews 73mg
Peanuts 50mg
Walnuts 45mg

Wheat bran cereals per 1 ounce

100% Bran 134mg
All Bran 106mg
Wheat germ 90mg
Raisin Bran 48mg

Legumes per 1/2 cup

Tofu 94mg
Baked beans 72mg
Chickpeas, cooked, canned 52mg
Lentils, cooked 43mg

Fruits and Vegetables

Spinach, 1/2 cup cooked 79mg
Potato, med. w/skin 56mg
Spinach, 1 cup raw 50mg
Avocado 1/2 Hass 35mg
Banana, med. 34mg

Seafood per 3 ounces

Shrimp, cooked, peeled 43mg
Salmon 31mg


August 22, 2006 - Posted by | Health |

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