kwiffar are tmi'omg in the Mood Disorders thread...
Magnesium, you say?
Magnesium-rich foods include black beans, bananas, pumpkin seeds, and spinach. Learn which foods to eat, why they're healthy, and when to consider supplements.
www.verywellhealth.com
Prolly a better idea to eat it in foods...
"1. Seeds
Seeds are small but they're good sources of magnesium, with one serving providing a significant portion of the recommended daily intake.
Here's the magnesium and the percentage of the daily value (DV) found in a 1-ounce serving of three types of seeds:
- Pumpkin seeds: 156 mg (37% DV)3
- Chia seeds: 111 mg (26% DV)3
- Sunflower seeds: 36 mg (9% DV)4
As a group, seeds are sources of fiber, protein, minerals, and heart-healthy unsaturated fats.5"
They aren't common pizza toppings, tho.
"2. Nuts
Adding nuts to your daily diet boosts magnesium. This is the amount you'll get in a 1-ounce serving of three good sources:
- Almonds: 80 mg (19% DV)3
- Cashews: 74 mg (18% DV)3
- Peanuts: 48 mg (12% DV)6
You can also get magnesium from nut butters. Two tablespoons of peanut butter have the same amount as a serving of whole peanuts.3
The healthy unsaturated fats in nuts may also lower your risk of cardiovascular disease"
"3. Beans
Beans are good sources of magnesium, with a one-cup serving (cooked) providing:
- Kidney beans: 69 mg (16% DV))
- Baked beans: 69 mg (16% DV)
- Lima beans: 126 mg (30% DV)
Beans also provide B vitamins, iron, potassium, plant protein and fiber, including soluble fiber that helps lower cholesterol and blood sugar"
And they are musical, too.
"4. Soy Products
Soy is filled with nutrients, including magnesium. Here's the amount of magnesium in various soy products:
Firm tofu (1/4 block): 47 mg (11% DV)10
- Soymilk (1 cup): 61 mg (15% DV)3
- Soy nuts (1 ounce): 41 mg (10% DV)10
- Edamame (1/2 cup cooked):50 mg (12% DV)3
Soy is also one of the few plant sources of high-quality protein, which means it contains all the essential amino acids.11 Other nutrients in soy include folate, calcium, potassium, and zinc."
Ironic.
"5. Seafood (fatty fish)
Fatty fish like salmon, tuna, mackerel, and trout are known for their healthy omega-3 fatty acids, but they also provide magnesium.
This is the magnesium in a 3-ounce serving of four types of fatty fish:12
- Atlantic salmon (cooked): 26 mg (6% DV)
- White tuna (canned): 28 mg (7% DV)
- Yellowfin tuna (cooked): 36 mg (9% DV)
- Atlantic mackerel (cooked): 83 mg (20% DV)
Healthy fatty fish are high in protein and one of the few food sources of vitamin D."
Most it D is from sunshine. Yeah, broom doesn't go outside much.
"6. Whole Grains
Whole grains are important sources of dietary fiber and magnesium. Boost your daily magnesium with the following:
- Quinoa (1 cup cooked): 118 mg (28% DV)
- Brown rice (1 cup cooked): 86 mg (20% DV)
- Shredded wheat (2 large biscuits): 61 mg (15% DV)
- Whole wheat bread (1 slice): 23 mg (5% DV)
Choosing whole grains ensures you get a wide range of nutrients, such as B vitamins, vitamin E, iron, and zinc.14 By comparison, white flour and white rice (refined grains) lose the fiber and most of the nutrients during milling."
Only two shredded wheat, because those in the esoteric know, know you can't eat three.
"7. Leafy Greens
Leafy greens (spinach, kale, romaine, collard greens, watercress, and Bok choy, to name a few) contain varying amounts of magnesium.15
Kale and spinach illustrate the range of magnesium in one serving of leafy greens and the difference between fresh and cooked greens:
- Kale (1 cup raw): 5 mg (1% DV)16
- Spinach (1 cup raw): 24 mg (6% DV)17
- Spinach (1/2 cup cooked): 78 mg (19% DV)3
Leafy greens are a good choice for increasing your daily intake of fiber, folate, vitamins A, C, E, and K, iron, and potassium."
btw, the humble cabbage has magnesium in it. Just as good in a curry.
"8. Fruits
The fruits highest in magnesium, bananas, raisins, and avocados, are also good sources of potassium and B vitamins.
This is the amount of magnesium you'll gain by Including these fruits in your diet:
- Banana (1 medium): 32 mg (8% DV)
- Raisins (1/2 cup): 23 mg (5% DV)
- Avocados (1/2 cup): 22 mg (5% DV)"
Only Sloaney bints and dagos like avocados.
"9. Dairy Products
Dairy products made from whole and low-fat milk deliver the following amount of magnesium:3
- Milk (1 cup): 24-27 mg (6% DV)
- Plain yogurt (8 ounces): 42 mg (10% DV)
Milk-based products also rank among the best sources of calcium. They're also high in proteins and contribute to your daily potassium."
If you find yourself a bit intolerant, coconut milk.
"10. Dark Chocolate
Dark chocolate is a good source of magnesium. One ounce has 42-65 mg of magnesium, which is 10-15% of the DV.18 You'll get the most magnesium from dark chocolate with the highest percentage of cocoa content.
Chocolate is made from cocoa beans. Dark chocolate is labeled with the percent of cocoa it contains. By comparison, milk chocolate isn't labeled with a percentage because it retains significantly less cocoa.
Cocoa beans are packed with beneficial plant-based substances called flavonoids. Flavonoids may reduce inflammation, protect nerves, and help lower the risk of heart disease and cancer.19 Like magnesium, the higher the cocoa content, the more flavonoids in your dark chocolate."
I haven't made cocoa (the hot drink) for a while. Need to get some marsh mallows.
Thought I'd include this, as it sums up the banality of the mentally and/or emotionally queezy, no mention of exercise or diet, that you will find tmi'ing on the Commie Farms.
preservetube.com
