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May 2013
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Eating plenty of foods high in magnesium helps keep the bowels regular and can prevent toxins from building up in the body.  Having a cleaner system, results in clearer skin.

Food Serving
Magnesium (mg)
100% Bran Cereal (e.g., All Bran) ½ cup 93.1
Oat bran ½ cup dry 96.0
Shredded wheat 2 biscuits 61.0
Brown rice 1 cup cooked 86.0
Almonds 1 ounce (23 almonds) 78.0
Hazelnuts 1 ounce (21 hazelnuts) 46.0
Peanuts 1 ounce 48.0
Lima beans ½ cup cooked 63.0
Spinach, frozen, chopped ½ cup cooked 78.0
Swiss chard, chopped ½ cup cooked 75.0
Okra, frozen ½ cup cooked 47.0
Molasses, blackstrap 1 tablespoon 48.0
Banana 1 medium 32.0
Milk 1% fat 8 fluid ounces 34.0

Table provided by Oregon State University Linus Pauling Institute – Micronutrient Information Center

Other foods rich in Magnesium include: raw unalkalized cacao (cocoa), pumpkin seeds, kelp, coriander leaf, chlorophyll and green leafy vegetables that contain the plant pigment chlorophyll.

Recommended Daily Requirements of Magnesium:

Children
1-3 years old: 80 milligrams
4-8 years old: 130 milligrams
9-13 years old: 240 milligrams
14-18 years old (boys): 410 milligrams
14-18 years old (girls): 360 milligrams
Adult females: 310 milligrams
Pregnancy: 360-400 milligrams
Breastfeeding women: 320-360 milligrams
Adult males: 400 milligram

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