Magnesium

Published on youtube 23 Sep 2015

Magnesium is a mineral that is crucial to maintaining a normally functioning body. Unfortunately, more than half of the population of the United States is estimated to be magnesium deficient. On this episode of the Blaylock Health Channel, Dr.Russell Blaylock discusses the many health advantages magnesium has to offer us as well as the proper magnesium supplements we can take to fully experience these health benefits.

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Blaylock Health Channel

 

Top 10 High Magnesium Foods You Can't Miss

 

#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%), Kale (19%), Collard Greens (13%), and Turnip Greens (11%). Click to see complete nutrition facts.

 

#2: Nuts and Seeds (Squash and Pumpkin Seeds)

Magnesium in 100g 1/2 Cup (59g) 1 Ounce (28g)
534mg (134% DV) 325mg (81% 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%), Barley (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: 1 cup (246g) of 2% fat milk provides 10% DV. A 1 ounce (28g or 2 cubic inches) slice of swiss cheese provides 3% DV. Click to see complete nutrition facts.

 

#8: Bananas

Magnesium in 100g 1 Medium (118g) 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. Click to see complete nutrition facts.

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