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Good Protein
Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits.
Is a High-Protein Diet Right for You?
Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.
White-Meat Poultry
Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.
Milk, Cheese, and Yogurt
Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss.
Eggs
Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.
Beans
One-half cup of beans contains as much protein as three ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.
Pork Tenderloin
This great and versatile white meat is 31% leaner than 20 years ago.
Soy
Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.
Lean Beef
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.
Protein on the Go
Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein, and is low in sugar and fat.
WebMD Medical Reference
View Article Sources Sources
SOURCE:
Kathleen M. Zelman, MPH, RD, Director of Nutrition for the WebMD Weight Loss Clinic.
Reviewed by Jonathan L Gelfand, MD on September 21, 2009
© 2009 WebMD, LLC. All rights reserved.
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Fish and Omega-3 Fatty Acids
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* Updated:Tue, 7 Sep 2010 10:24:00 PM
Nutrition - Fish + Omega-3 Words (spot)
Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids. Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).
Nutrition - At Least Twice a Week (spot)
Go fish
The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.
Increasing omega-3 fatty acid consumption through foods is preferable. However, those with coronary artery disease, may not get enough omega-3 by diet alone. These people may want to talk to their doctor about supplements. And for those with high triglycerides, even larger doses could help.
Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care. High intakes could cause excessive bleeding in some people. Check out Fish 101 for specific consumption recommendations.
Eating fish, is there a catch?
Some types of fish may contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants. Levels of these substances are generally highest in older, larger, predatory fish and marine mammals.
The benefits and risks of eating fish vary depending on a person’s stage of life.
* Children and pregnant women are advised by the U.S. Food and Drug Administration (FDA) to avoid eating those fish with the potential for the highest level of mercury contamination (e.g., shark, swordfish, king mackerel or tilefish); to eat up to 12 ounces (two average meals) per week of a variety of fish and shellfish that are lower in mercury (e.g., canned light tuna, salmon, pollock, catfish); and check local advisories about the safety of fish caught by family and friends in local lakes, rivers and coastal areas.
* For middle-aged and older men and postmenopausal women, the benefits of fish consumption far outweigh the potential risks when the amount of fish are eaten is within the recommendations established by the FDA and Environmental Protection Agency.
* Eating a variety of fish will help minimize any potentially adverse effects due to environmental pollutants.
Five of the most commonly eaten fish or shellfish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Avoid eating shark, swordfish, king Mackerel, or tilefish because they contain high levels of mercury. Check out Fish 101 for amounts of omega-3 fatty acids and mercury levels for the top 10 fish and shellfish in the United States. Also check out frequently asked questions by consumers.
Tips for Cooking Fish Nutrition - Recipe Trout with Salsa (spot)
* Enjoy fish baked or grilled, not fried.
* Choose low-sodium, low-fat seasonings such as spices, herbs, lemon juice and other flavorings in cooking and at the table.
* Try these flavorful fish recipes:
Spring Greens with Salmon and Apricot-Ginger Vinaigrette
Trout with Skillet-Roasted Peppers
Cumin-Rubbed Salmon
Salmon and Corn Chowder
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Iron in diet
Overview Food Sources Recommendations Side Effects
Alternative Names:
Diet - iron
Food Sources:
The best food sources of easily absorbed iron are animal products,
which contain heme iron. Iron from vegetables, fruits, grains, and
supplements (non-heme iron) is harder for the body to absorb. If you
mix some lean meat, fish, or poultry with beans or dark leafy greens
at a meal, you can improve absorption of vegetable sources of iron up
to three times. Foods rich in vitamin C also increase iron absorption.
Some foods decrease iron absorption. Commercial black or pekoe teas
contain substances that bind to iron so it cannot be used by the body.
Consider the amount of absorbable iron in a food, not just the total
iron content. Iron sources that have high iron availability include
the following:
* Oysters
* Liver
* Lean red meat (especially beef)
* Poultry, dark red meat
* Tuna
* Salmon
* Iron-fortified cereals
* Dried beans
* Whole grains
* Eggs (especially egg yolks)
* Dried fruits
* Dark leafy green vegetables
Reasonable amounts of iron are also found in lamb, pork, and
shellfish. Non-heme iron is found in the following:
* Whole grains
+ wheat
+ millet
+ oats
+ brown rice
* Legumes
+ lima beans
+ soybeans
+ dried beans and peas
+ kidney beans
* Seeds
+ almonds
+ Brazil nuts
* Dried fruits
+ prunes
+ raisins
+ apricots
* Vegetables
+ broccoli
+ spinach
+ kale
+ collards
+ asparagus
+ dandelion greens
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Is Spinach a good source of Iron?
Written by Gloria Tsang, RD of HealthCastle.com
Published in May 2006
spinach iron anemia (HealthCastle.com) Spinach and Iron has been a
highly discussed topic in our free nutrition forum. Many readers know
that spinach is a source of iron. However they are confused that
spinach is said to contain an iron absorption inhibitor as mentioned
in our Iron Rich Foods article.
Spinach - a source of Iron
Spinach is a source of non-heme iron, which is usually found in
vegetable sources. Unlike heme iron found in animal products, non-heme
iron is not as bioavailable to the body.
According to the USDA National Nutrient Database, one cup of cooked
spinach provides ~3.5mg of iron whereas a cup of raw spinach only
contains 1 mg of iron.
Spinach - also inhibits iron absorption
Spinach also contains oxalic acid (sometimes referred as oxalate).
Oxalic acid binds with iron, hence inhibiting its absorption.
Spinach is not the only food containing high levels of oxalic acid.
Whole grains such as buckwheat and amaranth, other vegetables such as
chard and rhubarb, as well as beans and nuts all contain significant
levels of oxalic acid.
spinach iron anemia So Should you or Should you not eat Spinach?
You do not need to give it up if you are a spinach lover! Simply eat
spinach with any foods containing iron absorption enhancers. Here are
some examples:
[spacer.gif] [tabletop2lines.gif] [spacer.gif]
Iron Absorption Enhancers
* Meat, fish, or poultry
* Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit
and other Vitamin-C rich fruits
* Vegetables: Broccoli, brussels sprouts, tomato, tomato juice,
potato, green & red peppers
* White wine
[tabletop2lines.gif]
How Much Iron?
The recommended iron intake for men and post-menopausal women is 8 mg.
The recommended intake for pre-menopausal women is 18 mg and the
recommendation increases to 27 mg for pregnant women.
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Vegetarian Protein Sources / Vegetarian Calcium Sources / Vegetarian
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SoyStache TM logo
Sources of Iron
Sources of Iron: Plant-based sources vs. animal sources,
including an extensive list of foods and their nutrients. The results
may surprise you!
For other extensive nutrition tables: click here!
* Celebrity Interviews *
Donations welcomed!
Vice Cream
'Vice Cream'-
Recipes for
gourmet
dairy-free
"ice cream"!
Direct from the author
Vegan foods can be wonderful sources of iron. The most
concentratedsources of iron (top 52 items) are all plant-based foods!
Please have a look at our extensive table below.
SoyStache Pages:
SoyStache Home Health Facts Extensive Links Protein Sources
SoyStache Project A Letter From the Cows Vegan Recipes
Famous Vegetarians "Not-So-Famous"
Vegetarians Contact us Calcium Sources
PCRM--Vegetarian Diets: Advantages for Children
Iron--Diets consisting of vegetables, fruits, grains, legumes, and
nuts provide adequate iron.35-40 Consuming foods rich in
vitamin C, such as orange juice, with iron-rich foods enhances the
absorption of iron. Some foods are naturally rich in both
iron and vitamin C, such as broccoli, Swiss chard, and other dark
green leafy vegetables. Other good iron sources include
iron-fortified cereals, enriched bread, pasta, rice, soybeans,
chickpeas, and blackstrap molasses. Dairy products are
extremely low in iron and may interfere with iron balance,
especially in very small children.
Nutritional Factors in Menstrual Pain and Premenstrual Syndrome
Neal D. Barnard, M.D.
Iron balance tends to be better on pure vegetarian diets than on
other diets. Green leafy vegetables and legumes (beans, peas, and
lentils) are
rich in a form of iron that is more absorbable if your body needs
more iron and less absorbable when your body already has plenty of
iron.
Avoiding dairy products helps, because they contain virtually no
iron and can actually inhibit iron absorption.
From Dr. Neal Pinckney at The Healing Heart Foundation:
Most vegetarian diets are high in ascorbic acid (vitamin C), which
increases iron absorption up to six
times. making the absorption of plant-based iron as good or better
than animal-based iron.
_________________________________________________________________
_________________________________________________________________
The below listings are based on a 100 gram serving of each (the
equivalent of 3.53 ounces), listed in a descending order from the
highest amount of iron to the lowest amount of iron. We ended the
table at "Milk, Human" (breast milk) as this is the only natural
source of milk-based iron for humans, which of course is intended for
our infancy. The sourse of the data listed here is the USDA Nutrient
Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please
notify us of any errors. As foods containing cholesterol may pose a
threat to human health, all foods in the following chart containing
cholesterol have had the amount of cholesterol highlighted in red. In
addition, as fiber is important to human health, all foods with no
fiber have had the fiber section highlighted in red.
Source Iron
mg
Calcium mg Fat g Cholesterol
mg
Protein
g
Magnesium mg Fiber g kcal
Total Saturated
Soybeans, mature seeds, raw 15.700 277.000 19.940 2.884 0.000 36.490
280.000 9.300 416.000
Seeds, pumpkin and squash seed kernels 14.970 43.000 45.850 8.674
0.000 24.540 535.000 3.900 541.000
Pumpkin and squash seed kernels 14.970 43.000 45.850 8.674 0.000
24.540 535.000 3.900 541.000
Seeds, sesame seeds 14.550 975.000 49.670 6.957 0.000 17.730 351.000
11.800 573.000
Winged beans, mature seeds, raw 13.440 440.000 16.320 2.303 0.000
29.650 179.000 ? 409.000
Mothbeans, mature seeds, raw 10.850 150.000 1.610 0.364 0.000 22.940
381.000 ? 343.000
Tofu, raw, firm, prepared with calcium sulfate 10.470 683.000 8.720
1.261 0.000 15.780 58.000 2.300 145.000
Beans, white, mature seeds, raw 10.440 240.000 0.850 0.219 0.000
23.360 190.000 15.200 333.000
Beans, kidney, california red, mature seeds, raw 9.350 195.000 0.250
0.036 0.000 24.370 160.000 24.900 330.000
Quinoa 9.250 60.000 5.800 0.590 0.000 13.100 210.000 5.900 374.000
Nuts, pine nuts, pignolia, dried 9.200 26.000 50.700 7.797 0.000
24.000 233.000 4.500 566.000
Tomatoes, sun-dried 9.090 110.000 2.970 0.426 0.000 14.110 194.000
12.300 258.000
Lentils, mature seeds, raw 9.020 51.000 0.960 0.135 0.000 28.060
107.000 30.500 338.000
Seeds, sesame butter, tahini 8.950 426.000 53.760 7.529 0.000 17.000
95.000 9.300 595.000
Seaweed, irishmoss, raw 8.900 72.000 0.160 0.033 0.000 1.510 144.000
1.300 49.000
Beans, kidney, royal red, mature seeds, raw 8.700 131.000 0.450 0.065
0.000 25.330 138.000 24.900 329.000
Yardlong beans, mature seeds, raw 8.610 138.000 1.310 0.339 0.000
24.330 338.000 11.000 347.000
Beans, kidney, all types, mature seeds, raw 8.200 143.000 0.830 0.120
0.000 23.580 140.000 24.900 333.000
Beans, small white, mature seeds, raw 7.730 173.000 1.180 0.304 0.000
21.110 183.000 24.900 336.000
Mungo beans, mature seeds, raw 7.570 138.000 1.640 0.114 0.000 25.210
267.000 18.300 341.000
Lima beans, large, mature seeds, raw 7.510 81.000 0.690 0.161 0.000
21.460 224.000 19.000 338.000
Beans, yellow, mature seeds, raw 7.010 166.000 2.600 0.671 0.000
22.000 222.000 25.100 345.000
Seeds, sunflower seed 6.770 116.000 49.570 5.195 0.000 22.780 354.000
10.500 570.000
Beans, pink, mature seeds, raw 6.770 130.000 1.130 0.292 0.000 20.960
182.000 12.700 343.000
Mung beans, mature seeds, raw 6.740 132.000 1.150 0.348 0.000 23.860
189.000 16.300 347.000
Broadbeans (fava beans), mature seeds, raw 6.700 103.000 1.530 0.254
0.000 26.120 192.000 25.000 341.000
Beans, kidney, red, mature seeds, raw 6.690 83.000 1.060 0.154 0.000
22.530 138.000 15.200 337.000
Beans, navy, mature seeds, raw 6.440 155.000 1.280 0.331 0.000 22.330
173.000 24.400 335.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 6.240
105.000 6.040 0.626 0.000 19.300 115.000 17.400 364.000
Seeds, Flax seed 6.220 199.000 34.000 3.196 0.000 19.500 362.000
27.900 492.000
Back to the top Iron
mg
Calcium mg Fat g Cholesterol
mg
Protein
g
Magnesium mg Fiber g kcal
Total Saturated
Flax seed 6.220 199.000 34.000 3.196 0.000 19.500 362.000 27.900
492.000
Parsley, raw 6.200 138.000 0.790 0.132 0.000 2.970 50.000 3.300 36.000
Nuts, cashew nuts, dry roasted, without salt added 6.000 45.000 46.350
9.157 0.000 15.310 260.000 3.000 574.000
Beans, pinto, mature seeds, raw 5.880 121.000 1.130 0.235 0.000 20.880
159.000 24.400 340.000
Beans, great northern, mature seeds, raw 5.470 175.000 1.140 0.356
0.000 21.860 189.000 20.200 339.000
Beans, black, mature seeds, raw 5.020 123.000 1.420 0.366 0.000 21.600
171.000 15.200 341.000
Beans, cranberry (roman), mature seeds, raw 5.000 127.000 1.230 0.316
0.000 23.030 156.000 24.700 335.000
Beans, adzuki, mature seeds, raw 4.980 66.000 0.530 0.191 0.000 19.870
127.000 12.700 329.000
Oats 4.720 54.000 6.900 1.217 0.000 16.890 177.000 10.600 389.000
Nuts, hazelnuts or filberts 4.700 114.000 60.750 4.464 0.000 14.950
163.000 9.700 628.000
Nuts, almonds 4.290 248.000 50.640 3.881 0.000 21.260 275.000 11.800
578.000
Nuts, pistachio nuts, raw 4.270 107.000 43.190 5.286 0.000 20.480
121.000 10.000 551.000
Nuts, pistachio nuts, dry roasted, without salt added 4.180 108.000
45.730 5.525 0.000 21.240 120.000 10.300 570.000
Peanuts, spanish, raw 3.910 106.000 49.600 7.642 0.000 26.150 188.000
9.500 570.000
Nuts, almond butter, plain, without salt added 3.700 270.000 59.100
5.602 0.000 15.080 303.000 3.700 633.000
Nuts, macadamia nuts, raw 3.690 85.000 75.770 12.061 0.000 7.910
130.000 8.600 718.000
Soybeans, green, raw 3.550 197.000 6.800 0.786 0.000 12.950 65.000
4.200 147.000
Seeds, lotus seeds 3.530 163.000 1.970 0.330 0.000 15.410 210.000 ?
332.000
lotus seeds 3.530 163.000 1.970 0.330 0.000 15.410 210.000 ? 332.000
Beans, french, mature seeds, raw 3.400 186.000 2.020 0.221 0.000
18.810 188.000 25.200 343.000
Nuts, brazilnuts, dried, unblanched 3.400 176.000 66.220 16.154 0.000
14.340 225.000 5.400 656.000
Beef, variety meats and by-products, tongue, cooked, simmered 3.390
7.000 20.740 8.930 107.000 22.110 17.000 0.000 283.000
Olives, ripe, canned (small-extra large) 3.300 88.000 10.680 1.415
0.000 0.840 4.000 3.200 115.000
Currants, zante, dried 3.260 86.000 0.270 0.028 0.000 4.080 41.000
6.800 283.000
Potatoes, raw, skin 3.240 30.000 0.100 0.026 0.000 2.570 23.000 2.500
58.000
Lentils, sprouted, raw 3.210 25.000 0.550 0.057 0.000 8.960 37.000 -
106.000
Lima beans, immature seeds, raw 3.140 34.000 0.860 0.198 0.000 6.840
58.000 4.900 113.000
Dandelion greens, raw 3.100 187.000 0.700 0.170 0.000 2.700 36.000
3.500 45.000
Nuts, walnuts, black 3.070 58.000 56.580 3.628 0.000 24.350 202.000
5.000 607.000
Back to the top Iron
mg
Calcium mg Fat g Cholesterol
mg
Protein
g
Magnesium mg Fiber g kcal
Total Saturated
Nuts, pine nuts, pinyon, dried 3.060 8.000 60.980 9.377 0.000 11.570
234.000 10.700 629.000
Beans, pinto, immature seeds, frozen, unprepared 3.000 58.000 0.500
0.061 0.000 9.800 60.000 5.700 170.000
Nuts, walnuts, English 2.910 104.000 65.210 6.126 0.000 15.230 158.000
6.700 654.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled,
without salt 2.890 49.000 2.590 0.269 0.000 8.860 48.000 7.600 164.000
Seaweed, kelp, raw 2.850 168.000 0.560 0.247 0.000 1.680 121.000 1.300
43.000
Seaweed, spirulina, raw 2.790 12.000 0.390 0.135 0.000 5.920 19.000 ?
26.000
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without
salt 2.710 52.000 0.480 0.058 0.000 9.310 54.000 8.600 162.000
Spinach, raw 2.710 99.000 0.350 0.056 0.000 2.860 79.000 2.700 22.000
Tempeh 2.703 111.000 10.800 2.220 0.000 18.540 81.000 ? 193.000
Peanuts, virginia, raw 2.550 89.000 48.750 6.361 0.000 25.190 171.000
8.500 563.000
Nuts, pecans 2.530 70.000 71.970 6.175 0.000 9.170 121.000 9.600
691.000
Persimmons, native, raw 2.500 27.000 0.400 ? 0.000 0.800 ? ? 127.000
Prunes, dried, uncooked 2.480 51.000 0.520 0.041 0.000 2.610 45.000
7.100 239.000
Lima beans, immature seeds, cooked, boiled, drained, without salt
2.450 32.000 0.320 0.073 0.000 6.810 74.000 5.300 123.000
Beef, ground, regular, cooked, broiled, medium 2.440 11.000 20.690
8.130 90.000 24.070 20.000 0.000 289.000
Figs, dried, uncooked 2.230 144.000 1.170 0.234 0.000 3.050 59.000
12.200 255.000
Pumpkin leaves, raw 2.220 39.000 0.400 0.207 0.000 3.150 38.000
19.000
Seaweed, wakame, raw 2.180 150.000 0.640 0.130 0.000 3.030 107.000
0.500 45.000
Tempeh, cooked 2.126 95.600 11.380 3.290 ?(0.000) 18.190 77.200 ?
197.000
Lamb, domestic, leg, whole (shank and sirloin), separable lean only,
trimmed to 1/4" fat, choice, cooked, roasted 2.120 8.000 7.740 2.760
89.000 28.300 26.000 0.000 191.000
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without
salt 2.110 16.000 0.810 0.098 0.000 7.070 111.000 78.000
Soybeans, mature seeds, sprouted, raw 2.100 67.000 6.700 0.929 0.000
13.090 72.000 1.100 122.000
Leeks, (bulb and lower leaf-portion), raw 2.100 59.000 0.300 0.040
0.000 1.500 28.000 1.800 61.000
Raisins, seedless 2.080 49.000 0.460 0.150 0.000 3.220 33.000 4.000
300.000
Peas, edible-podded, raw 2.080 43.000 0.200 0.039 0.000 2.800 24.000
2.600 42.000
Beans, pinto, mature seeds, sprouted, raw 1.970 43.000 0.900 0.109
0.000 5.250 53.000 62.000
Beans, navy, mature seeds, sprouted, raw 1.930 15.000 0.700 0.085
0.000 6.150 101.000 67.000
Peanut butter, chunk style, 1.900 41.000 49.940 9.580 0.000 24.050
159.000 6.600 589.000
Broadbeans, immature seeds, raw 1.900 22.000 0.600 0.138 0.000 5.600
38.000 4.200 72.000
Mung beans, mature seeds, sprouted, cooked, stir-fried 1.900 13.000
0.210 0.039 0.000 4.300 33.000 1.900 50.000
Back to the top Iron
mg
Calcium mg Fat g Cholesterol
mg
Protein
g
Magnesium mg Fiber g kcal
Total Saturated
Seaweed, agar, raw 1.860 54.000 0.030 0.006 0.000 0.540 67.000 0.500
26.000
Mulberries, raw 1.850 39.000 0.390 0.027 0.000 1.440 18.000 1.700
43.000
Seaweed, laver, raw 1.800 70.000 0.280 0.061 0.000 5.810 2.000 0.300
35.000
Chard, swiss, raw 1.800 51.000 0.200 0.030 0.000 1.800 81.000 1.600
19.000
Mushroom, oyster, raw 1.740 6.000 0.510 ? 0.000 4.140 20.000 2.400
37.000
Garlic, raw 1.700 181.000 0.500 0.089 0.000 6.360 25.000 2.100 149.000
Kale, raw 1.700 135.000 0.700 0.091 0.000 3.300 34.000 2.000 50.000
Egg, whole, cooked, fried 1.560 55.000 15.000 4.167 459.000 13.540
11.000 0.000 199.000
Beans, fava, in pod, raw 1.550 37.000 0.730 0.118 0.000 7.920 33.000 ?
88.000
Winged beans, immature seeds, raw 1.500 84.000 0.870 0.238 0.000 6.950
34.000 ? 49.000
Broadbeans, immature seeds, cooked, boiled, drained, without salt
1.500 18.000 0.500 0.142 0.000 4.800 31.000 3.600 62.000
Peas, green, raw 1.470 25.000 0.400 0.071 0.000 5.420 33.000 5.100
81.000
Mustard greens, raw 1.460 103.000 0.200 0.010 0.000 2.700 32.000 3.300
26.000
Arugula, raw 1.460 160.000 0.660 0.086 0.000 2.580 47.000 1.600 25.000
Tofu, firm, prepared with calcium sulfate and magnesium chloride 1.450
162.000 4.460 0.646 0.000 8.040 46.000 0.400 77.000
Egg, whole, raw, fresh 1.440 49.000 10.020 3.100 425.000 12.490 10.000
0.000 149.000
Nuts, chestnuts, chinese, raw 1.410 18.000 1.110 0.164 0.000 4.200
84.000 ? 224.000
Turkey, all classes, breast, meat and skin, cooked, roasted 1.400
21.000 7.410 2.100 74.000 28.710 27.000 0.000 189.000
Brussels sprouts, raw 1.400 42.000 0.300 0.062 0.000 3.380 23.000
3.800 43.000
Lettuce, looseleaf, raw 1.400 68.000 0.300 0.039 0.000 1.300 11.000
1.900 18.000
Fiddlehead ferns, raw 1.310 32.000 0.400 ? 0.000 4.550 34.000 ? 34.000
Beans, snap, green, cooked, boiled, drained, without salt 1.280 46.000
0.280 0.064 0.000 1.890 25.000 3.200 35.000
Rice, white, long-grain, regular, cooked 1.200 10.000 0.280 0.077
0.000 2.690 12.000 0.400 130.000
Egg, whole, cooked, hard-boiled 1.190 50.000 10.610 3.267 424.000
12.580 10.000 0.000 155.000
Avocados, raw, California 1.180 11.000 17.330 2.590 0.000 2.110 41.000
4.900 177.000
Beans, adzuki, yokan, mature seeds 1.160 27.000 0.120 0.043 0.000
3.290 18.000 ? 260.000
Lotus root, raw 1.160 45.000 0.100 0.030 0.000 2.600 23.000 4.900
74.000
Dates, domestic, natural and dry 1.150 32.000 0.450 0.191 0.000 1.970
35.000 7.500 275.000
Pork, fresh, leg (ham), rump half, separable lean only, cooked,
roasted 1.140 7.000 8.140 2.870 96.000 30.940 29.000 0.000 206.000
Tofu, soft, prepared with calcium sulfate and magnesium chloride 1.110
111.000 3.690 0.533 0.000 6.550 27.000 0.200 61.000
Back to the top Iron
mg
Calcium mg Fat g Cholesterol
mg
Protein
g
Magnesium mg Fiber g kcal
Total Saturated
Lettuce, cos or romaine, raw 1.100 36.000 0.200 0.026 0.000 1.620
6.000 1.700 14.000
Turnip greens, raw 1.100 190.000 0.300 0.070 0.000 1.500 31.000 3.200
27.000
Chicken, broilers or fryers, breast, meat and skin, cooked, roasted
1.070 14.000 7.780 2.190 84.000 29.800 27.000 0.000 197.000
Finfish, halibut, Atlantic and Pacific, cooked, dry heat 1.070 60.000
2.940 0.417 41.000 26.690 107.000 0.000 140.000
Chicken, broilers or fryers, light meat, meat only, cooked, roasted
1.060 15.000 4.510 1.270 85.000 30.910 27.000 0.000 173.000
Mushrooms, raw 1.040 5.000 0.330 0.046 0.000 2.900 10.000 1.200 25.000
Beans, snap, green, raw 1.040 37.000 0.120 0.026 0.000 1.820 25.000
3.400 31.000
MORI-NU, Tofu, silken, firm 1.030 32.000 2.700 0.406 0.000 6.900 7.000
0.100 62.000
Wasabi, root, raw 1.030 128.000 0.630 0.000 4.800 69.000 7.700
109.000
Nuts, chestnuts, european, raw, unpeeled 1.010 27.000 2.260 0.425
0.000 2.420 32.000 8.100 213.000
Alfalfa seeds, sprouted, raw 0.960 32.000 0.690 0.069 0.000 3.990
27.000 2.500 29.000
Nuts, chestnuts, european, raw, peeled 0.940 19.000 1.250 0.235 0.000
1.630 30.000 ? 196.000
Finfish, salmon, chinook, cooked, dry heat 0.910 28.000 13.380 3.214
85.000 25.720 122.000 0.000 231.000
Chicory greens, raw 0.900 100.000 0.300 0.073 0.000 1.700 30.000 4.000
23.000
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained,
without salt 0.890 19.000 0.580 0.083 0.000 4.830 23.000 33.000
Mushrooms, enoki, raw 0.888 1.000 0.390 0.043 0.000 2.370 16.000 2.600
34.000
Broccoli, raw 0.880 48.000 0.350 0.054 0.000 2.980 25.000 3.000 28.000
Asparagus, raw 0.870 21.000 0.200 0.046 0.000 2.280 18.000 2.100
23.000
Endive, raw 0.830 52.000 0.200 0.048 0.000 1.250 15.000 3.100 17.000
Beans, kidney, mature seeds, sprouted, raw 0.810 17.000 0.500 0.072
0.000 4.200 21.000 29.000
Okra, raw 0.800 81.000 0.100 0.026 0.000 2.000 57.000 3.200 33.000
Beets, raw 0.800 16.000 0.170 0.027 0.000 1.610 23.000 2.800 43.000
Burdock root, raw 0.800 41.000 0.150 0.025 0.000 1.530 38.000 3.300
72.000
Chicory roots, raw 0.800 41.000 0.200 0.048 0.000 1.400 22.000 ?
73.000
Pumpkin, raw 0.800 21.000 0.100 0.052 0.000 1.000 12.000 0.500 26.000
Nuts, acorns, raw 0.790 41.000 23.860 3.102 0.000 6.150 62.000
387.000
Squash, zucchini, baby, raw 0.790 21.000 0.400 0.083 0.000 2.710
33.000 1.100 21.000
Potatoes, raw, flesh and skin 0.760 7.000 0.100 0.026 0.000 2.070
21.000 1.600 79.000
Hyacinth-beans, immature seeds, raw 0.740 50.000 0.200 0.088 0.000
2.100 40.000 ? 46.000
Peppers, jalapeno, raw 0.700 10.000 0.620 0.062 0.000 1.350 19.000
2.800 30.000
Back to the top Iron
mg
Calcium mg Fat g Cholesterol
mg
Protein
g
Magnesium mg Fiber g kcal
Total Saturated
Squash, winter, butternut, raw 0.700 48.000 0.100 0.021 0.000 1.000
34.000 ? 45.000
Squash, winter, acorn, raw 0.700 33.000 0.100 0.021 0.000 0.800 32.000
1.500 40.000
Mushrooms, portabella, raw 0.600 8.000 0.200 0.026 0.000 2.500 11.000
1.500 26.000
Cabbage, raw 0.590 47.000 0.270 0.033 0.000 1.440 15.000 2.300 25.000
Parsnips, raw 0.590 36.000 0.300 0.050 0.000 1.200 29.000 4.900 75.000
Soy milk 0.580 4.000 1.910 0.214 0.000 2.750 19.000 1.300 33.000
Squash, winter, all varieties, raw 0.580 31.000 0.230 0.046 0.000
1.450 21.000 1.500 37.000
Raspberries, raw 0.570 22.000 0.550 0.019 0.000 0.910 18.000 6.800
49.000
Apricots, raw 0.540 14.000 0.390 0.027 0.000 1.400 8.000 2.400 48.000
Rice, brown, medium-grain, cooked 0.530 10.000 0.830 0.165 0.000 2.320
44.000 1.800 112.000
Corn, sweet, yellow and white, raw 0.520 2.000 1.180 0.182 0.000 3.220
37.000 2.700 86.000
Ginger root, raw 0.500 18.000 0.730 0.203 0.000 1.740 43.000 2.000
69.000
Carrots, raw 0.500 27.000 0.190 0.030 0.000 1.030 15.000 3.000 43.000
Lettuce, iceberg (includes crisphead types), raw 0.500 19.000 0.190
0.025 0.000 1.010 9.000 1.400 12.000
Cabbage, red, raw 0.490 51.000 0.260 0.034 0.000 1.390 15.000 2.000
27.000
Squash, summer, crookneck and straightneck, raw 0.480 21.000 0.240
0.049 0.000 0.940 21.000 1.900 19.000
Squash, summer, all varieties, raw 0.460 20.000 0.210 0.044 0.000
1.180 23.000 1.900 20.000
Peppers, sweet, yellow, raw 0.460 11.000 0.210 0.031 0.000 1.000
12.000 0.900 27.000
Peppers, sweet, red, raw 0.460 9.000 0.190 0.028 0.000 0.890 10.000
2.000 27.000
Peppers, sweet, green, raw 0.460 9.000 0.190 0.028 0.000 0.890 10.000
1.800 27.000
Tomatoes, red, ripe, raw, year round average 0.450 5.000 0.330 0.045
0.000 0.850 11.000 1.100 21.000
Cauliflower, raw 0.440 22.000 0.210 0.032 0.000 1.980 15.000 2.500
25.000
Mushrooms, shiitake, cooked, without salt 0.440 3.000 0.220 0.055
0.000 1.560 14.000 2.100 55.000
Rice, brown, long-grain, cooked 0.420 10.000 0.900 0.180 0.000 2.580
43.000 1.800 111.000
Kiwi fruit, (chinese gooseberries), fresh, raw 0.410 26.000 0.440
0.029 0.000 0.990 30.000 3.400 61.000
Squash, winter, hubbard, raw 0.400 14.000 0.500 0.103 0.000 2.000
19.000 ? 40.000
Squash, summer, scallop, raw 0.400 19.000 0.200 0.041 0.000 1.200
23.000 ? 18.000
Celery, raw 0.400 40.000 0.140 0.037 0.000 0.750 11.000 1.700 16.000
Radishes, oriental, raw 0.400 27.000 0.100 0.030 0.000 0.600 16.000
1.600 18.000
Cherries, sweet, raw 0.390 15.000 0.960 0.216 0.000 1.200 11.000 2.300
72.000
Back to the top Iron
mg
Calcium mg Fat g Cholesterol
mg
Protein
g
Magnesium mg Fiber g kcal
Total Saturated
Strawberries, raw 0.380 14.000 0.370 0.020 0.000 0.610 10.000 2.300
30.000
Figs, raw 0.370 35.000 0.300 0.060 0.000 0.750 17.000 3.300 74.000
Pineapple, raw 0.370 7.000 0.430 0.032 0.000 0.390 14.000 1.200 49.000
Crabapples, raw 0.360 18.000 0.300 0.048 0.000 0.400 7.000 ? 76.000
Bananas, raw 0.310 6.000 0.480 0.185 0.000 1.030 29.000 2.400 92.000
Gooseberries, raw 0.310 25.000 0.580 0.038 0.000 0.880 10.000 4.300
44.000
Squash, winter, spaghetti, raw 0.310 23.000 0.570 0.117 0.000 0.640
12.000 ? 31.000
Lettuce, butterhead (includes boston and bibb types), raw 0.300 32.000
0.220 0.029 0.000 1.290 13.000 1.000 13.000
Pomegranates, raw 0.300 3.000 0.300 0.038 0.000 0.950 3.000 0.600
68.000
Turnips, raw 0.300 30.000 0.100 0.011 0.000 0.900 11.000 1.800 27.000
Prickly pears, raw 0.300 56.000 0.510 0.067 0.000 0.730 85.000 3.600
41.000
Radishes, raw 0.290 21.000 0.540 0.030 0.000 0.600 9.000 1.600 20.000
Eggplant, raw 0.270 7.000 0.180 0.034 0.000 1.020 14.000 2.500 26.000
Cucumber, with peel, raw 0.260 14.000 0.130 0.034 0.000 0.690 11.000
0.800 13.000
Grapes, red or green (european type varieties, such as, Thompson
seedless), raw 0.260 11.000 0.580 0.189 0.000 0.660 6.000 1.000 71.000
Carambola, (starfruit), raw 0.260 4.000 0.350 0.023 0.000 0.540 9.000
2.700 33.000
Pears, raw 0.250 11.000 0.400 0.022 0.000 0.390 6.000 2.400 59.000
Onions, raw 0.220 20.000 0.160 0.026 0.000 1.160 10.000 1.800 38.000
Rhubarb, raw 0.220 86.000 0.200 0.053 0.000 0.900 12.000 1.800 21.000
Melons, cantaloupe, raw 0.210 11.000 0.280 0.071 0.000 0.880 11.000
0.800 35.000
Watercress, raw 0.200 120.000 0.100 0.027 0.000 2.300 21.000 1.500
11.000
Cranberries, raw 0.200 7.000 0.200 0.017 0.000 0.390 5.000 4.200
49.000
Collards, raw 0.190 145.000 0.420 0.055 0.000 2.450 9.000 3.600 30.000
Apples, raw, with skin 0.180 7.000 0.360 0.058 0.000 0.190 5.000 2.700
59.000
Blueberries, raw 0.170 6.000 0.380 0.032 0.000 0.670 5.000 2.700
56.000
Watermelon, raw 0.170 8.000 0.430 0.048 0.000 0.620 11.000 0.500
32.000
Nectarines, raw 0.150 5.000 0.460 0.051 0.000 0.940 8.000 1.600 49.000
Mangos, raw 0.130 10.000 0.270 0.066 0.000 0.510 9.000 1.800 65.000
Peaches, raw 0.110 5.000 0.090 0.010 0.000 0.700 7.000 2.000 43.000
Milk, sheep 0.100 193.400 7.000 4.603 27.000 5.980 18.360 0.000
107.808
Back to the top Iron
mg
Calcium mg Fat g Cholesterol
mg
Protein
g
Magnesium mg Fiber g kcal
Total Saturated
Plums, raw 0.100 4.000 0.620 0.049 0.000 0.790 7.000 1.500 55.000
Tangerines, (mandarin oranges), raw 0.100 14.000 0.190 0.022 0.000
0.630 12.000 2.300 44.000
Papayas, raw 0.100 24.000 0.140 0.043 0.000 0.610 10.000 1.800 39.000
Oranges, raw, California, valencias 0.090 40.000 0.300 0.035 0.000
1.040 10.000 2.500 49.000
RICE DREAM 0.080 8.000 0.810 0.068 0.000 0.170 4.000 0.000 49.000
Melons, honeydew, raw 0.070 6.000 0.100 0.025 0.000 0.460 7.000 0.600
35.000
Milk, goat 0.050 133.500 4.140 2.667 11.400 3.560 13.970 0.000 68.813
Milk, producer, fluid, 3.7% milkfat 0.050 119.000 3.660 2.278 14.300
3.280 13.400 0.000 64.172
Milk, nonfat 0.040 123.000 0.180 0.117 2.000 3.410 11.000 0.000 35.000
Milk, human 0.030 32.200 4.380 2.009 13.900 1.030 3.400 0.000 69.563
Back to the top
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What Makes a Healthy Protein So Healthy?
By Shereen Jegtvig, About.com Guide
Updated June 03, 2009
About.com Health's Disease and Condition content is reviewed by our
Medical Review Board
See More About:
* protein
* meat and poultry
* cooking healthy foods
" Salmon and a Fork "
Salmon is a healthy source of protein because of the omega-3 fatty
acids also found in the fish.
Photo © Tara Bartal
There are three macronutrients in nutrition, better known as fats,
carbohydrates and protein. You will easily find all three of these
nutrients in your diet every day, but not always as the healthiest
versions. You might already have a good idea about what a good
carbohydrate is (complex carbohydrate with lots of fiber) verses a bad
carbohydrate (table sugar or high fructose corn syrup). And bad fats
(saturated fats and trans fats) verses good fats (monounsaturated and
polyunsaturated fats).
So what makes a protein a good protein? Unlike fats or carbohydrates,
which can be good for you or bad for you based on their natural
biochemistry, all dietary proteins are about equal. The quality of a
protein mostly depends on how the food source is prepared or what fats
naturally accompany the protein.
It may help to understand a little protein biochemistry first.
Proteins are made of different combinations of 20 tiny building blocks
called amino acids. Of those 20 amino acids, your body manufactures 11
of them. The other nine amino acids need to come directly from your
diet, so they are called essential amino acids.
When you eat, your digestive system breaks down the proteins into the
individual amino acids, absorbs, them and your body uses them to make
new proteins that you need for muscles, organs and components of your
immune system.
Complete and Incomplete Proteins
All proteins that come from animals are called complete proteins
because they contain some combination of all nine essential amino
acids. Plant-based foods, except soy, are called incomplete proteins
because not all amino acids are present in each type of plant. Soy is
actually a complete protein. If you eat meat, fish, poultry, eggs,
dairy products or soy, you will easily get all the amino acids you
need every day. If you are vegans, you need to eat a variety of plants
to be sure you get all of the amino acids you need.
Making Good Protein Choices
All animal products contain a large amount of protein and some plant
foods such as legumes, nuts and seeds do as well. Fruits and
vegetables generally don't have as much protein, but they still
contribute to your overall protein intake. Most of us only need 50 to
70 grams of protein every day, which is about what you would find in
eight ounces of beef. It really isn't difficult to get all of the
protein you need each day -- the difficult part is choosing the
healthiest protein sources.
When you choose your proteins, you need to think about how the protein
source is prepared or what fats are naturally found with that protein.
Fish, like salmon or tuna, is a terrific protein source because the
fats that accompany the proteins are high in omega-3 fatty acids,
which are essential for good health and often deficient in western
diets.
An example of a poor protein choice would be a chicken-fried steak.
Steak, as a red meat, has a large amount of artery-clogging saturated
fats and the style of cooking (breaded, fried and drenched in gravy)
adds more unhealthy fats and extra calories.
Here are some tips for choosing healthy protein sources:
* Drink low- or non-fat milk, which provides plenty of calcium along
with the protein.
* Roast, bake or grill meats, poultry and fish so that you don't
need to add extra fats.
* Choose lean red meats to decrease the amount of saturated fats.
* Try a vegetarian main course once or twice a week.
* Don't fry fish, it just adds extra fat and calories.
* Enjoy a handful of nuts as a snack -- nuts contain healthy fats as
well as protein.
* Buy poultry and remove the skin and fat, or pick out a rotisserie
chicken from the grocery store.
* Eating on the run? Choose a grilled chicken sandwich instead of a
breaded chicken sandwich or greasy burger.
* Stay away from processed, high fat lunch meats, hot dogs and
sausage.
["Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat,
Fatty Acids, Cholesterol, Protein, and Amino Acids." Institute of
Medicine of the National Academies. September 05, 2002. ]
Gropper SS, Smith JL, Groff JL. "Advanced Nutrition and Human
Metabolism." Fourth Edition. Belmont, CA. Wadsworth Pub Co. 2005.
Healthy Fish Recipes
* Salmon with Citrus-Cilantro Salsa
* Baked Tilapia With Spinach
* Low Fat Tuna Salad Sandwich
Healthy Beef Recipes
* Beef Tenderloin
* Crockpot Beef and Sweet Potato Stew
* Low Fat Beef and Black Bean Chili
Healthy Chicken Recipes
* Herbed Roast Chicken
* Chicken, Kale and White Bean Stew
* Oven "Fried" Chicken
Related Articles
* What Are Proteins - Basic Nutrition Lesson Three - Learn About
Proteins
* Gluconeogenesis Definition - What is Gluconeogenesis
* Proteins - Basic Nutrition Lesson Four - What are Proteins
* Nutrition - FAQs
* Fat, Protein and Carbohydrate Need
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HOME » Health and Fitness » Anti Aging
Keratin - Why Your Aging Skin Needs This
By Elizabeth Simpson Platinum Quality Author
Elizabeth Simpson
Level: Platinum
A busy mother of four boys, Tisha Miller works as a full-time
freelance writer from her home.
Article Word Count: 419 [View Summary] Comments (0)
Keratin is a part and parcel of young looking skin. An unhealthy
production of Keratin leads to the appearance of wrinkles and fine
lines. What exactly is it? How can our skin benefit from it?
What is Keratin?
This is actually a type of complex protein. This is found not only in
skin but also in hair and nails. Animals also have an abundant supply
of this protein. It is found in hooves, horns and even wool. The
formation of this complex protein is attributed to amino acids. The
formation of amino acids will determine the structure of Keratin.
There is a unique amino acid structure to hooves and horns that make
them strong and unbreakable. Those found in our skin are softer. An
abundant production of this complex protein will help prolong youthful
skin structure.
Sources of Keratin
Gelatin is one of the richest sources of this protein. This is why
people with brittle hair and nails are advised to eat more gelatin to
supplement missing proteins. This is also found in yogurts and canned
ham. The thickening agents of gravies and soups are also packed with
this complex protein.
Animal horns, hooves and wool also contain this essential protein. By
infusing more of this protein on your skin, your integumentary system
will promote better regeneration of collagen and elastin. This will
keep your skin strong, resilient and elastic. Collagen cannot grow
properly without the functional kind of keratin.
Sheep wool is considered an ideal source of functional keratin because
of its CynergyTK component. It can regenerate more collagen in the
body. When you are looking for an anti aging skin care treatment, make
sure you choose a product that has been loaded with CynergyTK. This
ingredient can improve collagen production in a cinch.
Additionally, you would want to look for an ingredient called
Phytessence Wakame. This is a type of Japanese sea kelp that can get
rid of the harmful enzymes that are naturally occurring in our body.
These enzymes tend to break down hyaluronic acid. This is the acid
that supplies moisture to collagen proteins. The life of collagen can
be prolonged with proper moisturization process from hyaluronic acid.
Nano Lipobelle HEQ10 has to be used as well. This ingredient is an
antioxidant that can fight harmful free radicals. Free radicals tend
to attack healthy cells in the system. This antioxidant is made up of
smaller cellular structure. It can easily penetrate the deeper layers
of the skin to get rid of more harmful free radicals.
And now I would like to invite you to visit
http://www.goodhealthyskin.com to find out which are the anti aging
products you should use in order to achieve clearer and radiant
looking skin.
Article Source: http://EzineArticles.com/?expert=Elizabeth_Simpson
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Jan. 2011 .
APA Style Citation:
Simpson, E. (2010, September 28). Keratin - Why Your Aging Skin Needs
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Chicago Style Citation:
Simpson, Elizabeth "Keratin - Why Your Aging Skin Needs This." Keratin
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NIH Office of Dietary Supplements
Dietary Supplement Fact Sheet:
Magnesium
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Magnesium: What is it?
Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant [1].
Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis [2-3]. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys [1-3,4].
What foods provide magnesium?
Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium [5]. Refined grains are generally low in magnesium [4-5]. When white flour is refined and processed, the magnesium-rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as "hard". "Hard" water contains more magnesium than "soft" water.
Eating a wide variety of legumes, nuts, whole grains, and vegetables will help you meet your daily dietary need for magnesium. Selected food sources of magnesium are listed in Table 1.
Table 1: Selected food sources of magnesium [5]
FOOD Milligrams (mg) %DV*
Halibut, cooked, 3 ounces 90 20
Almonds, dry roasted, 1 ounce 80 20
Cashews, dry roasted, 1 ounce 75 20
Soybeans, mature, cooked, ½ cup 75 20
Spinach, frozen, cooked, ½ cup 75 20
Nuts, mixed, dry roasted, 1 ounce 65 15
Cereal, shredded wheat, 2 rectangular biscuits 55 15
Oatmeal, instant, fortified, prepared w/ water, 1 cup 55 15
Potato, baked w/ skin, 1 medium 50 15
Peanuts, dry roasted, 1 ounce 50 15
Peanut butter, smooth, 2 Tablespoons 50 15
Wheat Bran, crude, 2 Tablespoons 45 10
Blackeyed Peas, cooked, ½ cup 45 10
Yogurt, plain, skim milk, 8 fluid ounces 45 10
Bran Flakes, ½ cup 40 10
Vegetarian Baked Beans, ½ cup 40 10
Rice, brown, long-grained, cooked, ½ cup 40 10
Lentils, mature seeds, cooked, ½ cup 35 8
Avocado, California, ½ cup pureed 35 8
Kidney Beans, canned, ½ cup 35 8
Pinto Beans, cooked, ½ cup 35 8
Wheat Germ, crude, 2 Tablespoons 35 8
Chocolate milk, 1 cup 33 8
Banana, raw, 1 medium 30 8
Milk Chocolate candy bar, 1.5 ounce bar 28 8
Milk, reduced fat (2%) or fat free, 1 cup 27 8
Bread, whole wheat, commercially prepared, 1 slice 25 6
Raisins, seedless, ½ cup packed 25 6
Whole Milk, 1 cup 24 6
Chocolate Pudding, 4 ounce ready-to-eat portion 24 6
*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for magnesium is 400 milligrams (mg). Most food labels do not list a food's magnesium content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less per serving is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.
What are the Dietary Reference Intakes for magnesium?
Recommendations for magnesium are provided in the Dietary Reference Intakes (DRIs) developed by the Institute of Medicine of the National Academy of Sciences [4]. Dietary Reference Intakes is the general term for a set of reference values used for planning and assessing nutrient intake for healthy people. Three important types of reference values included in the DRIs are Recommended Dietary Allowances (RDA), Adequate Intakes (AI), and Tolerable Upper Intake Levels (UL). The RDA recommends the average daily intake that is sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people. An AI is set when there is insufficient scientific data available to establish a RDA for specific age/gender groups. AIs meet or exceed the amount needed to maintain a nutritional state of adequacy in nearly all members of a specific age and gender group. The UL, on the other hand, is the maximum daily intake unlikely to result in adverse health effects. Table 2 lists the RDAs for
magnesium, in milligrams, for children and adults [4].
Table 2: Recommended Dietary Allowances for magnesium for children and adults [4]
Age
(years) Male
(mg/day) Female
(mg/day) Pregnancy
(mg/day) Lactation
(mg/day)
1-3 80 80 N/A N/A
4-8 130 130 N/A N/A
9-13 240 240 N/A N/A
14-18 410 360 400 360
19-30 400 310 350 310
31+ 420 320 360 320
There is insufficient information on magnesium to establish a RDA for infants. For infants 0 to 12 months, the DRI is in the form of an Adequate Intake (AI), which is the mean intake of magnesium in healthy, breastfed infants. Table 3 lists the AIs for infants in milligrams (mg) [4].
Table 3: Recommended Adequate Intake for magnesium for infants [4]
Age
(months) Males and Females
(mg/day)
0 to 6 30
7 to 12 75
Data from the 1999-2000 National Health and Nutrition Examination Survey suggest that substantial numbers of adults in the United States (US) fail to get recommended amounts of magnesium in their diets. Among adult men and women, the diets of Caucasians have significantly more magnesium than do those of African-Americans. Magnesium intake is lower among older adults in every racial and ethnic group. Among African-American men and Caucasian men and women who take dietary supplements, the intake of magnesium is significantly higher than in those who do not [6].
When can magnesium deficiency occur?
Even though dietary surveys suggest that many Americans do not get recommended amounts of magnesium, symptoms of magnesium deficiency are rarely seen in the US. However, there is concern that many people may not have enough body stores of magnesium because dietary intake may not be high enough. Having enough body stores of magnesium may be protective against disorders such as cardiovascular disease and immune dysfunction [7-8].
The health status of the digestive system and the kidneys significantly influence magnesium status. Magnesium is absorbed in the intestines and then transported through the blood to cells and tissues. Approximately one-third to one-half of dietary magnesium is absorbed into the body [9-10]. Gastrointestinal disorders that impair absorption such as Crohn's disease can limit the body's ability to absorb magnesium. These disorders can deplete the body's stores of magnesium and in extreme cases may result in magnesium deficiency. Chronic or excessive vomiting and diarrhea may also result in magnesium depletion [1,10].
Healthy kidneys are able to limit urinary excretion of magnesium to make up for low dietary intake. However, excessive loss of magnesium in urine can be a side effect of some medications and can also occur in cases of poorly-controlled diabetes and alcohol abuse [11-18].
Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures (sudden changes in behaviors caused by excessive electrical activity in the brain), personality changes, abnormal heart rhythms, and coronary spasms can occur [1,3-4]. Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia) [1,19-20].
Many of these symptoms are general and can result from a variety of medical conditions other than magnesium deficiency. It is important to have a physician evaluate health complaints and problems so that appropriate care can be given.
Who may need extra magnesium?
Magnesium supplementation may be indicated when a specific health problem or condition causes an excessive loss of magnesium or limits magnesium absorption [2,7,9-11].
* Some medicines may result in magnesium deficiency, including certain diuretics, antibiotics, and medications used to treat cancer (anti-neoplastic medication) [12,14,19]. Examples of these medications are:
+ Diuretics: Lasix, Bumex, Edecrin, and hydrochlorothiazide
+ Antibiotics: Gentamicin, and Amphotericin
+ Anti-neoplastic medication: Cisplatin
* Individuals with poorly-controlled diabetes may benefit from magnesium supplements because of increased magnesium loss in urine associated with hyperglycemia [21].
* Magnesium supplementation may be indicated for persons with alcoholism. Low blood levels of magnesium occur in 30% to 60% of alcoholics, and in nearly 90% of patients experiencing alcohol withdrawal [17-18]. Anyone who substitutes alcohol for food will usually have significantly lower magnesium intakes.
* Individuals with chronic malabsorptive problems such as Crohn's disease, gluten sensitive enteropathy, regional enteritis, and intestinal surgery may lose magnesium through diarrhea and fat malabsorption [22]. Individuals with these conditions may need supplemental magnesium.
* Individuals with chronically low blood levels of potassium and calcium may have an underlying problem with magnesium deficiency. Magnesium supplements may help correct the potassium and calcium deficiencies [19].
* Older adults are at increased risk for magnesium deficiency. The 1999-2000 and 1998-94 National Health and Nutrition Examination Surveys suggest that older adults have lower dietary intakes of magnesium than younger adults [6,23]. In addition, magnesium absorption decreases and renal excretion of magnesium increases in older adults [4]. Seniors are also more likely to be taking drugs that interact with magnesium. This combination of factors places older adults at risk for magnesium deficiency [4]. It is very important for older adults to get recommended amounts of dietary magnesium.
Doctors can evaluate magnesium status when above-mentioned medical problems occur, and determine the need for magnesium supplementation.
Table 4 describes some important interactions between certain drugs and magnesium. These interactions may result in higher or lower levels of magnesium, or may influence absorption of the medication.
Table 4: Common and important magnesium/drug interactions
Drug Potential Interaction
Loop and thiazide diuretics (e.g. lasix, bumex, edecrin, and hydrochlorthiazide
Anti-neoplastic drugs (e.g. cisplatin)
Antibiotics (e.g. gentamicin and amphotericin) These drugs may increase the loss of magnesium in urine. Thus, taking these medications for long periods of time may contribute to magnesium depletion [9-10,12].
Tetracycline antibiotics Magnesium binds tetracycline in the gut and decreases the absorption of tetracycline [24].
Magnesium-containing antacids and laxatives Many antacids and laxatives contain magnesium. When frequently taken in large doses, these drugs can inadvertently lead to excessive magnesium consumption [25-26] and hypermagnesemia, which refers to elevated levels of magnesium in blood.
What is the best way to get extra magnesium?
Eating a variety of whole grains, legumes, and vegetables (especially dark-green, leafy vegetables) every day will help provide recommended intakes of magnesium and maintain normal storage levels of this mineral. Increasing dietary intake of magnesium can often restore mildly depleted magnesium levels. However, increasing dietary intake of magnesium may not be enough to restore very low magnesium levels to normal.
When blood levels of magnesium are very low, intravenous (i.e. by IV) magnesium replacement is usually recommended. Magnesium tablets also may be prescribed, although some forms can cause diarrhea [27]. It is important to have the cause, severity, and consequences of low blood levels of magnesium evaluated by a physician, who can recommend the best way to restore magnesium levels to normal. Because people with kidney disease may not be able to excrete excess amounts of magnesium, they should not take magnesium supplements unless prescribed by a physician.
Oral magnesium supplements combine magnesium with another substance such as a salt. Examples of magnesium supplements include magnesium oxide, magnesium sulfate, and magnesium carbonate. Elemental magnesium refers to the amount of magnesium in each compound. Figure 1 compares the amount of elemental magnesium in different types of magnesium supplements [28]. The amount of elemental magnesium in a compound and its bioavailability influence the effectiveness of the magnesium supplement. Bioavailability refers to the amount of magnesium in food, medications, and supplements that is absorbed in the intestines and ultimately available for biological activity in your cells and tissues. Enteric coating (the outer layer of a tablet or capsule that allows it to pass through the stomach and be dissolved in the small intestine) of a magnesium compound can decrease bioavailability [29]. In a study that compared four forms of magnesium preparations, results suggested lower bioavailability of
magnesium oxide, with significantly higher and equal absorption and bioavailability of magnesium chloride and magnesium lactate [30]. This supports the belief that both the magnesium content of a dietary supplement and its bioavailability contribute to its ability to restore deficient levels of magnesium.
Percent Magnesium content of oral supplements
The information in Figure 1 is provided to demonstrate the variable amount of magnesium in magnesium supplements.
What are some current issues and controversies about magnesium?
Magnesium and blood pressure
"Epidemiologic evidence suggests that magnesium may play an important role in regulating blood pressure [4]." Diets that provide plenty of fruits and vegetables, which are good sources of potassium and magnesium, are consistently associated with lower blood pressure [31-33]. The DASH study (Dietary Approaches to Stop Hypertension), a human clinical trial, suggested that high blood pressure could be significantly lowered by a diet that emphasizes fruits, vegetables, and low fat dairy foods. Such a diet will be high in magnesium, potassium, and calcium, and low in sodium and fat [34-36].
An observational study examined the effect of various nutritional factors on incidence of high blood pressure in over 30,000 US male health professionals. After four years of follow-up, it was found that a lower risk of hypertension was associated with dietary patterns that provided more magnesium, potassium, and dietary fiber [37]. For 6 years, the Atherosclerosis Risk in Communities (ARIC) Study followed approximately 8,000 men and women who were initially free of hypertension. In this study, the risk of developing hypertension decreased as dietary magnesium intake increased in women, but not in men [38].
Foods high in magnesium are frequently high in potassium and dietary fiber. This makes it difficult to evaluate the independent effect of magnesium on blood pressure. However, newer scientific evidence from DASH clinical trials is strong enough that the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure states that diets that provide plenty of magnesium are positive lifestyle modifications for individuals with hypertension. This group recommends the DASH diet as a beneficial eating plan for people with hypertension and for those with "prehypertension" who desire to prevent high blood pressure http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/ [39-41].
Magnesium and diabetes
Diabetes is a disease resulting in insufficient production and/or inefficient use of insulin. Insulin is a hormone made by the pancreas. Insulin helps convert sugar and starches in food into energy to sustain life. There are two types of diabetes: type 1 and type 2. Type 1 diabetes is most often diagnosed in children and adolescents, and results from the body's inability to make insulin. Type 2 diabetes, which is sometimes referred to as adult-onset diabetes, is the most common form of diabetes. It is usually seen in adults and is most often associated with an inability to use the insulin made by the pancreas. Obesity is a risk factor for developing type 2 diabetes. In recent years, rates of type 2 diabetes have increased along with the rising rates of obesity.
Magnesium plays an important role in carbohydrate metabolism. It may influence the release and activity of insulin, the hormone that helps control blood glucose (sugar) levels [13]. Low blood levels of magnesium (hypomagnesemia) are frequently seen in individuals with type 2 diabetes. Hypomagnesemia may worsen insulin resistance, a condition that often precedes diabetes, or may be a consequence of insulin resistance. Individuals with insulin resistance do not use insulin efficiently and require greater amounts of insulin to maintain blood sugar within normal levels. The kidneys possibly lose their ability to retain magnesium during periods of severe hyperglycemia (significantly elevated blood glucose). The increased loss of magnesium in urine may then result in lower blood levels of magnesium [4]. In older adults, correcting magnesium depletion may improve insulin response and action [42].
The Nurses' Health Study (NHS) and the Health Professionals' Follow-up Study (HFS) follow more than 170,000 health professionals through questionnaires the participants complete every 2 years. Diet was first evaluated in 1980 in the NHS and in 1986 in the HFS, and dietary assessments have been completed every 2 to 4 years since. Information on the use of dietary supplements, including multivitamins, is also collected. As part of these studies, over 127,000 participants (85,060 women and 42,872 men) with no history of diabetes, cardiovascular disease, or cancer at baseline were followed to examine risk factors for developing type 2 diabetes. Women were followed for 18 years; men were followed for 12 years. Over time, the risk for developing type 2 diabetes was greater in men and women with a lower magnesium intake. This study supports the dietary recommendation to increase consumption of major food sources of magnesium, such as whole grains, nuts, and green leafy vegetables [43].
The Iowa Women's Health Study has followed a group of older women since 1986. Researchers from this study examined the association between women's risk of developing type 2 diabetes and intake of carbohydrates, dietary fiber, and dietary magnesium. Dietary intake was estimated by a food frequency questionnaire, and incidence of diabetes throughout 6 years of follow-up was determined by asking participants if they had been diagnosed by a doctor as having diabetes. Based on baseline dietary intake assessment only, researchers' findings suggested that a greater intake of whole grains, dietary fiber, and magnesium decreased the risk of developing diabetes in older women [44].
The Women's Health Study was originally designed to evaluate the benefits versus risks of low-dose aspirin and vitamin E supplementation in the primary prevention of cardiovascular disease and cancer in women 45 years of age and older. In an examination of almost 40,000 women participating in this study, researchers also examined the association between magnesium intake and incidence of type 2 diabetes over an average of 6 years. Among women who were overweight, the risk of developing type 2 diabetes was significantly greater among those with lower magnesium intake [45]. This study also supports the dietary recommendation to increase consumption of major food sources of magnesium, such as whole grains, nuts, and green leafy vegetables.
On the other hand, the Atherosclerosis Risk in Communities (ARIC) study did not find any association between dietary magnesium intake and the risk for type 2 diabetes. During 6 years of follow-up, ARIC researchers examined the risk for type 2 diabetes in over 12,000 middle-aged adults without diabetes at baseline examination. In this study, there was no association between dietary magnesium intake and incidence of type 2 diabetes in either black or white participants [46]. It can be confusing to read about studies that examine the same issue but have different results. Before reaching a conclusion on a health issue, scientists conduct and evaluate many studies. Over time, they determine when results are consistent enough to suggest a conclusion. They want to be sure they are providing correct recommendations to the public.
Several clinical studies have examined the potential benefit of supplemental magnesium on control of type 2 diabetes. In one such study, 63 subjects with below normal serum magnesium levels received either 2.5 grams of oral magnesium chloride daily "in liquid form" (providing 300 mg elemental magnesium per day) or a placebo. At the end of the 16-week study period, those who received the magnesium supplement had higher blood levels of magnesium and improved control of diabetes, as suggested by lower hemoglobin A1C levels, than those who received a placebo [47]. Hemoglobin A1C is a test that measures overall control of blood glucose over the previous 2 to 3 months, and is considered by many doctors to be the single most important blood test for diabetics.
In another study, 128 patients with poorly controlled type 2 diabetes were randomized to receive a placebo or a supplement with either 500 mg or 1000 mg of magnesium oxide (MgO) for 30 days. All patients were also treated with diet or diet plus oral medication to control blood glucose levels. Magnesium levels increased in the group receiving 1000 mg magnesium oxide per day (equal to 600 mg elemental magnesium per day) but did not significantly change in the placebo group or the group receiving 500 mg of magnesium oxide per day (equal to 300 mg elemental magnesium per day). However, neither level of magnesium supplementation significantly improved blood glucose control [48].
These studies provide intriguing results but also suggest that additional research is needed to better explain the association between blood magnesium levels, dietary magnesium intake, and type 2 diabetes. In 1999, the American Diabetes Association (ADA) issued nutrition recommendations for diabetics stating that "routine evaluation of blood magnesium level is recommended only in patients at high risk for magnesium deficiency. Levels of magnesium should be [replaced] only if hypomagnesemia can be demonstrated" [21].
Magnesium and cardiovascular disease
Magnesium metabolism is very important to insulin sensitivity and blood pressure regulation, and magnesium deficiency is common in individuals with diabetes. The observed associations between magnesium metabolism, diabetes, and high blood pressure increase the likelihood that magnesium metabolism may influence cardiovascular disease [49].
Some observational surveys have associated higher blood levels of magnesium with lower risk of coronary heart disease [50-51]. In addition, some dietary surveys have suggested that a higher magnesium intake may reduce the risk of having a stroke [52]. There is also evidence that low body stores of magnesium increase the risk of abnormal heart rhythms, which may increase the risk of complications after a heart attack [4]. These studies suggest that consuming recommended amounts of magnesium may be beneficial to the cardiovascular system. They have also prompted interest in clinical trials to determine the effect of magnesium supplements on cardiovascular disease.
Several small studies suggest that magnesium supplementation may improve clinical outcomes in individuals with coronary disease. In one of these studies, the effect of magnesium supplementation on exercise tolerance (the ability to walk on a treadmill or ride a bicycle), chest pain caused by exercise, and quality of life was examined in 187 patients. Patients received either a placebo or a supplement providing 365 milligrams of magnesium citrate twice daily for 6 months. At the end of the study period researchers found that magnesium therapy significantly increased magnesium levels. Patients receiving magnesium had a 14 percent improvement in exercise duration as compared to no change in the placebo group. Those receiving magnesium were also less likely to experience chest pain caused by exercise [53].
In another study, 50 men and women with stable coronary disease were randomized to receive either a placebo or a magnesium supplement that provided 342 mg magnesium oxide twice daily. After 6 months, those who received the oral magnesium supplement were found to have improved exercise tolerance [54].
In a third study, researchers examined whether magnesium supplementation would add to the anti-thrombotic (anti-clotting) effects of aspirin in 42 coronary patients [55]. For three months, each patient received either a placebo or a supplement with 400 mg of magnesium oxide two to three times daily. After a four-week break without any treatment, treatment groups were reversed so that each person in the study then received the alternate treatment for three months. Researchers found that supplemental magnesium did provide an additional anti-thrombotic effect.
These studies are encouraging, but involved small numbers. Additional studies are needed to better understand the complex relationships between magnesium intake, indicators of magnesium status, and heart disease. Doctors can evaluate magnesium status when above-mentioned medical problems occur, and determine the need for magnesium supplementation.
Magnesium and osteoporosis
Bone health is supported by many factors, most notably calcium and vitamin D. However, some evidence suggests that magnesium deficiency may be an additional risk factor for postmenopausal osteoporosis [4]. This may be due to the fact that magnesium deficiency alters calcium metabolism and the hormones that regulate calcium (20). Several human studies have suggested that magnesium supplementation may improve bone mineral density [4]. In a study of older adults, a greater magnesium intake maintained bone mineral density to a greater degree than a lower magnesium intake [56]. Diets that provide recommended levels of magnesium are beneficial for bone health, but further investigation on the role of magnesium in bone metabolism and osteoporosis is needed.
What is the health risk of too much magnesium?
Dietary magnesium does not pose a health risk, however pharmacologic doses of magnesium in supplements can promote adverse effects such as diarrhea and abdominal cramping. Risk of magnesium toxicity increases with kidney failure, when the kidney loses the ability to remove excess magnesium. Very large doses of magnesium-containing laxatives and antacids also have been associated with magnesium toxicity [25]. For example, a case of hypermagnesemia after unsupervised intake of aluminum magnesia oral suspension occurred after a 16 year old girl decided to take the antacid every two hours rather than four times per day, as prescribed. Three days later, she became unresponsive and demonstrated loss of deep tendon reflex [57]. Doctors were unable to determine her exact magnesium intake, but the young lady presented with blood levels of magnesium five times higher than normal [25]. Therefore, it is important for medical professionals to be aware of the use of any magnesium-containing
laxatives or antacids. Signs of excess magnesium can be similar to magnesium deficiency and include changes in mental status, nausea, diarrhea, appetite loss, muscle weakness, difficulty breathing, extremely low blood pressure, and irregular heartbeat [5,57-60].
Table 5 lists the ULs for supplemental magnesium for healthy infants, children, and adults in milligrams (mg) [4]. Physicians may prescribe magnesium in higher doses for specific medical problems. There is no UL for dietary intake of magnesium; only for magnesium supplements.
Table 5: Tolerable Upper Intake Levels for supplemental magnesium for children and adults [4]
Age (years) Male
(mg/day) Female
(mg/day) Pregnancy
(mg/day) Lactation
(mg/day)
Infants Undetermined Undetermined N/A N/A
1-3 65 65 N/A N/A
4 - 8 110 110 N/A N/A
9 - 18 350 350 350 350
19+ 350 350 350 350
Selecting a healthful diet
The 2000 Dietary Guidelines for Americans states, "Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need" [61]. If you want more information about building a healthful diet, refer to the Dietary Guidelines for Americans [61] (http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2000/2000DGProfessionalBooklet.pdf) and the US Department of Agriculture's Food Guide Pyramid [62] (http://www.nal.usda.gov/fnic/Fpyr/pyramid.html).
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37. Ascherio A, Rimm EB, Giovannucci EL, Colditz GA, Rosner B, Willett WC, Sacks FM, Stampfer MJ. A prospective study of nutritional factors and hypertension among US men. Circulation 1992;86:1475-84. [PubMed abstract]
38. Peacock JM, Folsom AR, Arnett DK, Eckfeldt JH, Szklo M. Relationship of serum and dietary magnesium to incident hypertension: the Atherosclerosis Risk in Communities (ARIC) Study. Annals of Epidemiology 1999;9:159-65.
39. National Heart, Lung, and Blood Institute. Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. The sixth report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. Arch Intern Med 1997;157:2413-46. [PubMed abstract]
40. Schwartz GL and Sheps SG. A review of the sixth report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. Curr Opin Cardiol 1999;14:161-8. [PubMed abstract]
41. Kaplan NM. Treatment of hypertension: Insights from the JNC-VI report. Am Fam Physician 1998;58:1323-30. [PubMed abstract]
42. Paolisso G, Sgambato S, Gambardella A, Pizza G, Tesauro P, Varricchio H, D'Onofrio F. Daily magnesium supplements improve glucose handling in elderly subjects. Am J Clin Nutr 1992;55:1161-7. [PubMed abstract]
43. Lopez-Ridaura R, Willett WC, Rimm EB, Liu S, Stampfer MJ, Manson JE, Hu FB. Magnesium intake and risk of type 2 diabetes in men and women. Diabetes Care 2004;27:134-40.
44. Meyer KA, Kishi LH, Jacobs DR Jr., Slavin J, Sellers TA, Folsom AR. Carbohydrates, dietary fiber, and incident type 2 diabetes in older women. Am J Clin Nutr 1999;71:921-30.
45. Song V, Manson JE, Buring JE, Liu S. Dietary magnesium intake in relation to plasma insulin levels and risk of type 2 diabetes in women. Diabetes Care 2003;27:59-65.
46. Kao WHL, Folsom AR, Nieto FJ, MO JP, Watson RL, Brancati FL. Serum and dietary magnesium and the risk for type 2 diabetes: The Atherosclerosis Risk in Communities Study. Arch Intern Med 1999;159:2151-59.
47. Rodriguez-Moran M and Guerrero-Romero F. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects. Diabetes Care 2003;26:1147-52.
48. De Lourdes Lima, M, Cruz T, Pousada JC, Rodrigues LE, Barbosa K, Canguco V. The effect of magnesium supplementation in increasing doses on the control of type 2 diabetes. Diabetes Care 1998;21:682-86.
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50. Ford ES. Serum magnesium and ischaemic heart disease: Findings from a national sample of US adults. Intl J of Epidem 1999;28:645-51. [PubMed abstract]
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Table of Contents
* Magnesium: What is it?
* What foods provide magnesium?
* What are the Dietary Reference Intakes for magnesium?
* When can magnesium deficiency occur?
* Who may need extra magnesium?
* What is the best way to get extra magnesium?
* What are some current issues and controversies about magnesium?
* What is the health risk of too much magnesium?
* Selecting a healthful diet
* References
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Sources of Potassium and Magnesium
Deficiency of potassium and magnesium can cause various health
problems. Hence, it is necessary, that you have adequate amount of
potassium and magnesium in your daily diet. Listed below are sources
of potassium and magnesium.
Sources of Potassium and Magnesium
Potassium is an electrolyte, which is required by the body to help in
normal functioning of the kidneys. Magnesium is a mineral, important
for all the organs present in the body. Before we turn towards sources
of potassium and magnesium, let us see what are the health problems
caused due to the deficiency of both potassium and magnesium.
Symptoms of Potassium Deficiency
The symptoms of potassium deficiency are listed below.
* Hypokalemia (Low Potassium)
* High Blood Pressure
* Crohns Disease
* Stroke
* Temporary Memory Loss
* Nervous System Disorder
* Improper Digestion - Constipation
Symptoms of Magnesium Deficiency
The symptoms of magnesium deficiency are listed below
* Cardiovascular Diseases
* Erectile Dysfunction
* Diabetes
* Insomnia
* Osteoporosis
* Hypertension
* Increased Stress
Common Food Sources of Potassium
Now that we have understood the symptoms of potassium deficiency, let
us find out the best sources of potassium.
Source Serving Size Quantity (mg)
Apricots 1/4 cup
378
Banana 1 Medium 422
Beans white, canned 1/2 cup 595
Beetroot, cooked 1 cup 594
Blackstrap Molasses 1 Tbsp 498
Broccoli, chopped 1 cup 288
Brussel sprouts, cooked 1 cup 519
Buttermilk, low fat 1 cup 370
Cantaloupes 1/4 medium 368
Carrot Juice 3/4 cup 517
Clams, canned 3 oz 534
Cod, Pacific, cooked 3 oz 439
Halibut, cooked 3 oz 490
Kidney Beans, cooked 1/2 cup 358
Lentils, cooked 1/2 cup 365
Lima beans cooked 1/2 cup 484
Milk, non fat 1 cup 382
Millet 47 grams 200
Mushrooms 100 grams 320
Orange Juice 3/4 cup 355
Peaches, dried 1/4 cup 398
Pork chop, cooked 3 oz 382
Potato, baked 1 610
Prune Juice 3/4 cup 530
Prunes, dried 8 prunes 828
Prunes, stewed 1/2 cup 398
Raisins 1 cup 1089
Soybeans, green cooked 1/2 cup 485
Soybeans, mature cooked 1/2 cup 443
Spinach, cooked 1/2 cup 419
Sweet potato, baked 1 694
Tomato Juice 3/4 cup 405
Tomato Paste 1/4 cup 664
Tomato Puree 1/2 cup 549
Tuna, cooked 3 oz 484
Walnuts, shelled 100 grams 450
Winter Squash 1 cup 896
Yogurt, plain, low fat 8 oz 531
Yogurt, plain, non fat 8 oz 579
Yogurt, plain, whole milk 8 oz 352
Here is the list of other sources of potassium.
* Almonds
* Apples
* Avocados
* Brazil Nuts
* Brown Rice
* Cabbages
* Cauliflower
* Celery
* Corn
* Dates
* Figs
* Grapefruit
* Green Peppers
* Iceberg Lettuce
* Kiwi Fruit
* Lettuce
* Onions
* Pears
* Peas
* Plums
* Poultry
* Pumpkin
* Strawberries
* Watermelon
Read more on Potassium rich foods chart.
Food Sources of Magnesium
Read on further to find common foods high in magnesium.
Source Serving Size Content (mg)
Almonds 1 oz 78
Beans, black, cooked 1/2 cup 60
Beans, white, canned 1/2 cup 67
Bran Cereal 1 oz 103
Brazil Nut 1 oz 107
Broccoli, cooked 2 Large stocks 120
Brown rice, cooked 1/2 cup 42
Buckwheat Flour 1/4 cup 75
Cashew Nuts, dried 1 oz 74
Halibut, cooked 3 oz 91
Hazelnuts 1 oz 46
Lentils, cooked 1/2 cup 35
Lima Beans, cooked 1/2 cup 50
Oat bran cooked 1/2 cup 44
Oat bran muffin 1 oz 45
Oat, bran, raw 1/4 cup 55
Okra, cooked 1/2 cup 47
Peanut Butter 2 Tablespoons 51
Peanuts, dry roasted 1 oz 50
Pine nuts, dried 1 oz 71
Pumpkin and squash seed kernels, roasted 1 oz 151
Soy Beverage 1 cup 47
Soybeans, green, cooked 1/2 cup 54
Soybeans, mature, cooked 1/2 cup 74
Spinach, fresh cooked 1/2 cup 78
Tofu, firm 1/2 cup 47
Tomato Paste, canned 1/2 cup 67
Tuna, cooked 3 oz 54
Yogurt, low fat 8 oz 37
The other foods containing magnesium are:
* Apricots
* Avocados
* Bananas
* Barley
* Basil
* Cornmeal
* Fish
* Lettuce
* Paprika
* Raisins
* Scallop
* Walnuts
* Whole Grains
* Whole Wheat
For further reading
* Foods high in Potassium, Calcium and Magnesium
* Magnesium Rich Foods
I hope this article on sources of potassium and magnesium, helps you
to make your meals enriched with potassium and magnesium.
By Bhakti Satalkar
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Zinc is one of the most important minerals used by the body for
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you an idea just how important it is, zinc helps in the production of
about 100 enzymes in your body, builds you a healthy immune system,
maintains your senses of smell and taste and is needed for DNA
synthesis.
Foods Containing Zinc
Zinc is very much associated with protein foods. Thus, you may assume
that most foods high in zinc are protein-rich as well. The best
sources of zinc include beef, lamb, pork, crabmeat, turkey, chicken,
lobster, clams and salmon.
If you are a vegetarian, you will most probably intake less zinc that
those who have meat-based diets. Good zinc food sources aside from
meats are dairy products such as milk and cheese, yeast, peanuts,
beans, and wholegrain cereals, brown rice, whole wheat bread, potato
and yogurt. Of all these vegetarian zinc foods, pumpkin seeds offer
one of the most concentrated non-meat food sources of zinc.
Zinc Foods: Foods Rich in Zinc Content
Many foods contain some amounts of zinc, but to be considered a good
zinc food source, the food must contain a substantial amount of the
mineral relative to the calorie content. It should also contribute at
least about 10% of the Recommended Dietary Allowance in one standard
serving size.
Recommended Dietary Allowances for Zinc
For adults, the RDA for zinc should be about 11 milligrams per day for
adult men and 8 milligrams for women. If you are lactating or
pregnant, you need to put in about 3 mg more. For children, about 5 mg
is needed for 4-8 year olds, and 8 mg for 9-13 year olds, while
infants need only about 3 mg.
The Truth about Zinc Nutrition
The downside of taking these high zinc foods is that no matter how
much of them you take in, only a mere 15%-40% of the zinc actually
gets absorbed by your body overall. This is especially true for
non-meat zinc food sources. Dietary fibers and phytic acid in bran
prevents the absorption of zinc in your body. Phytic acid forms a
complex with the zinc that you take in, and this compound is insoluble
so that it cannot be absorbed readily by your body. Whole grains are a
better source of zinc than refined grains as they have the ability to
produce enzymes that can destroy phytic acid. On the other hand, the
zinc you get from eating meat is four times more bio-available than in
grain foods.
It has been found that increasing intake of vitamins such as Vitamin
C, E and B6 and minerals such as magnesium can increase zinc
absorption in the body. So, it will be a good idea to add these to
your daily vitamin and mineral intake.
Risks in Taking Too Much Zinc
If you are healthy and you eat a well-balance diet, you will rarely
need supplements to complete your body's zinc needs. You should be
careful in taking zinc supplements because too much of zinc can be
potentially harmful to your body. It has been reported that intake of
more than 50 milligrams of zinc (both from diet and from supplements)
can lead to improper copper metabolism, altered iron function,
reduction of HDL's (good cholesterol) and reduced immune function.
Zinc is very important to your body and you should make sure that you
have enough zinc food source intake to complete your dietary needs.
However, as always, taking too much can lead to harsh consequences, so
make sure that you only take what is needed.
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Zinc
Zinc is also known as Zn, Zinc Acetate, Zinc Aspartate, Zinc Murakab,
Zinc Sulfate, Zinc Acexamate, Zinc Picolinate, Zinc Difumarate
Hydrate, Zinc Gluconate, Zinc Methionine, Zinc Monomethionine, Zinc
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Zinc Sulphate, Zincum Aceticum, Zincum Valerianicum, Atomic Number 30
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