Be aware ~ Calcium can block magnesium ----- Low magnesium levels are often diagnosed by symptoms alone, and the following symptoms can point to low magnesium levels: Inability to sleep or insomnia Irritability Sensitivity to noise Mental disturbances Anxiety, depression or restlessness Muscle soreness or spasms Infertility or PMS High levels of stress Headaches Heart “flutters” or palpitations Fatigue or unusual tiredness Coldness in extremities Fuzzy brain or difficulty concentrating Allergies and sensitivities Lack of appetite Back pain Body odor Bad short term memory Poor coordination Insulin resistance Carbohydrate cravings Constipation Frequent cavities or poor dental health Gut disorders Kidney stones Thyroid problems ####### Top 10 Foods Highest in Magnesium ######## The current Daily Value for magnesium is 400mg. Below is a list of high magnesium foods. #1: Dark Leafy Greens (Raw Spinach) Magnesium in 100g 1 Cup Raw (30g) 1 Cup Cooked (180g) 79mg (20% DV) 24mg (6% DV) 157mg (39% DV) Other Greens High in Magnesium (%DV per cup cooked): Swiss Chard (38%), and Kale (19%). Click to see complete nutrition facts. #2: Nuts and Seeds (Squash and Pumpkin Seeds) Magnesium in 100g 1/2 Cup (113g) 1 Ounce (28g) 534mg (134% DV) 606mg (152% DV) 150mg (37% DV) Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup): Sesame Seeds (63%), Brazil Nuts (63%), Almonds (48%), Cashews (44% DV), Pine nuts (43%), Mixed Nuts (39%), and Peanuts (31%), Pecans (17%), Walnuts (16%). Click to see complete nutrition facts. #3: Fish (Mackerel) Magnesium in 100g Per 3oz Fillet (85g) 97mg (24% DV) 82mg (21% DV) Other Fish High in Magnesium (%DV per 3oz fillet (85g)): Pollock (18% DV), Turbot (14% DV), Tuna (14% DV), and most other fish at an average of 8% DV. Click to see complete nutrition facts. #4: Beans and Lentils (Soy Beans) Magnesium in 100g 1 Cup Cooked (172g) 86mg (22% DV) 148mg (37% DV) Other Beans and Lentils High in Magnesium (%DV per cup cooked): White Beans (28%), French Beans (25%), Black-eyed Peas (23%), Kidney Beans (21%), Chickpeas (Garbanzo) (20%), Lentils (18%), Pinto Beans (16%), . Click to see complete nutrition facts. #5: Whole Grains (Brown Rice) Magnesium in 100g 1 Cup Cooked (195g) 44mg (11% DV) 86mg (21% DV) Other Whole Grains High in Magnesium (%DV per cup cooked): Quinoa (30%), Millet (19%), Bulgur (15%), Buckwheat (13%), Wild Rice (13%), Whole Wheat Pasta (11%), Barely (9%), Oats (7%). Click to see complete nutrition facts. #6: Avocados Magnesium in 100g 1 Avocado (201g) 1/2 Cup Pureed (115g) 29mg (7% DV) 58mg (15% DV) 33mg (9% DV) An average avocado provides 322 calories, half a cup pureed contains 184 calories. Click to see complete nutrition facts. #7: Low-Fat Dairy (Plain Non Fat Yogurt) Magnesium in 100g 1 Cup (245g) 19mg (5% DV) 47mg (12% DV) Other Dairy Foods High in Magnesium (%DV per 100g): Goat Cheese (Hard) (14% DV), Nonfat Chocolate Yogurt (10% DV) and Nonfat Mozzarella (8%). Click to see complete nutrition facts. #8: Bananas Magnesium in 100g 1 Medium (63g) 1 Cup Slices (150g) 27mg (7% DV) 32mg (8% DV) 41mg (10% DV) Click to see complete nutrition facts. #9: Dried Fruit (Figs) Magnesium in 100g 1/2 Cup (75g) 1 Fig (8g) 68mg (17% DV) 51mg (13% DV) 5mg (1% DV) Other Dried Fruit High in Magnesium (%DV per 1/2 cup): Prunes (11%), Apricots (10%), Dates (8%), and Raisins (7%). Click to see complete nutrition facts. #10: Dark Chocolate Magnesium in 100g 1 Square (29g) 1 Cup Grated (132g) 327mg (82% DV) 95mg (24% DV) 432mg (108% DV) 1 square of dark chocolate provides 145 calories Read more at healthaliciousness/articles/foods-high-in-magnesium.php#jETADBxqYvMwJTxp.99
Posted on: Thu, 16 Jan 2014 01:48:52 +0000