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    Magnesium-rich Foods And Why You Need Them – Part 1

    You may have a low level of magnesium in your diet that is preventing you from reaping important health benefits.

    Magnesium (Mg) is considered a healthy mineral essential to your body, but it is estimated that 75% of Americans and people around the world are well below the recommended daily intake of Mg. Luckily, there is an easy fix, since magnesium is bountiful in many foods.

    Bright leafy greens/veggies (magnesium gives them that rich green color) top the magnesium-dense list including spinach, chard, broccoli and kale, followed closely by legumes such as lima beans, black beans, peas and edamame (soybean). When it comes to snacks, seeds (pumpkin and flax), nuts (almonds, cashews, peanut butter) and dark chocolate pack a high magnesium punch.

    Healthy omega-3 fats and magnesium are also abundant in salmon, tuna and avocado. Whole grains such as quinoa, brown rice, oatmeal, buckwheat and even wild rice (technically a grass) are filled with magnesium.

    Foods Rich in Magnesium Portions Magnesium (100% Daily Value = 420 mg)
    Spinach 1 cup cooked 157 mg (37%)
    Chard 1 cup 157 mg (37%)
    Seeds (Pumpkin and Squash) 1 ounce 156 mg (37%)
    Lima Beans 1 cup cooked 126 mg (30%)
    Black Beans 1 cup cooked 120 mg (29%)
    Quinoa 1 cup 118 mg (28%)
    Tuna 6 oz fillet (high in mercury) 109 mg (26%)
    Almonds ¼ cup 105 mg (25%)
    Cashews ¼ cup 90 mg (21%)
    Brown Rice 1 cup 86 mg (20%)
    Buckwheat 1 cup or 1 ounce dry 65 mg (15%)
    Dark Chocolate 1 ounce square (70% cocoa) 64 mg (15%)
    Oatmeal 1 cup 60 mg (14%)
    Avocado medium 58 mg (14%)
    Salmon ½ fillet (178 grams) 53 mg (13%)
    Wild Rice 1 cup 52 mg (12%)
    Edamame (Soybean) ½ cup 50 mg (12%)
    Broccoli ½ cup (don’t overcook) 50 mg (12%)
    Figs ½ cup 50 mg (12%)
    Peas 1 cup cooked 50 mg (12%)
    Peanut Butter 2 Tablespoons 49 mg (12%)
    Yogurt 1 cup 47 mg (11%)
    Flaxseed Oil or Flaxseed 1 Tbsp or ½ Tbsp 42 mg (10%)
    Banana 1 cup sliced 41 mg (10%)
    Kale 1 cup (raw) 37 mg (8%)

    To be continued…

     

    Ref: https://www.nexusnewsfeed.com/article/home-family-pets/magnesium-rich-foods-and-why-you-need-them/

    Soil Lovers at Soil Learning Center Say:

    Magnesium Is More Readily Absorbed If Your Source It Through Your Foods

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