Magnesium food sources - List of magnesium rich foods

Nov 16, 2014 Home   ›   Magnesium deficiency symptoms   ›   Magnesium food sources - List of magnesium rich foods

Dietary magnesium (Mg) is present in rich proportions in several animal and plant food sources. Green leafy vegetables are rich in magnesium.

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Mg is a basic component of the chlorophyll which imparts the green color to leaves. Apart from leafy vegetables, magnesium is present in rich quantities in several legumes, nuts, seeds, herbs, spices, whole grains, some fruits and fish. Depending upon the local soil richness, the drinking water can be a rich source of magnesium.

Though magnesium is abundantly available in many plant sources, the dietary surveys in USA reveal that the intakes of this essential mineral are lower than the Recommended Dietary Allowances (RDAs). The skewed nutritional status is primarily due to the changing food habits. The preference to fast foods, reduced consumption of greens and vegetables and increased use of refined or polished grains has lead to decrease in magnesium intake. Further, it is to be noted that natural magnesium rich foods are losing their nutrient value due excessive use of chemical fertilizers. Excessive irrigation can cause leaching of nutrients and chemicals from the root zone of agricultural fields.

Popular topics: Saturated fat deficiency | Malnutrition of carbohydrates | Calcium homeostasis | Hypomagnesemia treatment | Hypermagnesemia symptoms | Calcium nutrition

List of 30 rich magnesium food sources

Source: http://ndb.nal.usda.gov/

Magnesium rich food sources	Magnesium mg/100 gms
Crude rice bran	781
Cottonseed flour	760
Dried basil leaves	711
Dried coriander leaf	694
Dry cultivated seaweed	692
Freeze-dried chives	640
Crude wheat bran	611
Dried pumpkin and squash seed kernels	592*
Plain dry cocoa powder	519
Dried watermelon seed kernels	515
Celery seed	440
Raw soy flour	429
Dry parsley	400
Flax seed	392
Fennel seed	384
Dried brazil nuts	376
Mustard seed	370
Defatted peanut flour	370**
Cumin seed	366
Sesame seed	361
Dried safflower seed kernels	353
Poppy seed	347
Dried marjoram	346
Dried chia seed	335
Raw cowpeas	333
Coriander seed	330
Dried sunflower seed kernels	325
Raw cashew nuts	292
Almonds	270
Curry powder	255

*Dried pumpkin seed kernels are also very rich food sources of zinc. They also have rich protein content, nearly 30 mg/100 grams.
**Though peanuts are rich food sources, their rich fat content is a negative factor for using as such without defatting.

Popular topics: Carbohydrates deficiency | Zinc side effects overdose | Seasonal affective disorder | Pellagra disease symptoms | What is hypomagnesemia | Magnesium nutrition

List of rich magnesium food sources among spices and herbs

List of rich spice/herb sources	Magnesium mg/100 grams
Dried basil	711
Dried coriander leaf	694
Celery seed	440
Dry parsley	400
Mustard seed	370
Cumin seed	366
Poppy seed	347
Coriander seed	330
Cloves	259
Dill seed	256
Curry powder	255
Cardamom	229
Dried thyme	220
Dried rosemary	220
Ginger	214
Turmeric	208
Fenugreek seed	191
Nutmeg	183
Black pepper	171
Anise seed	170

List of rich green vegetable food sources of magnesium

List of greens/vegetables	Magnesium mg/100 grams
Freeze dried green pepper	188
Dried gourd strips	125
Raw spinach	79
Cooked lima beans	74
Raw beet greens	70
Raw soybean green	65
Raw peas	56
Raw kale	47
Raw drumstick pods	45
Collards	29

List of animal food sources

Animal food sources	Magnesium mg/100 grams
Raw emu fillet	42
Turkey [meat only]	28
Chicken [meat only]	27
Lamb meat	25
Raw beef	24

List of fish food sources

Finfish and shellfish sources	Magnesium mg/100 grams
Cooked queen crab	63
Cooked eastern oyster	58
Cooked spiny lobster	51
Cooked tuna	44
Cooked bluefish	42
Cooked burbot	41
Canned cod	41
Cooked pike	40
Cooked seatrout	40
Canned mackerel	37
Cooked salmon	35
Cooked swordfish	35
Canned tuna	34

List of rich food sources of nuts and seeds

Nuts and seeds	Magnesium mg/100 grams
Cottonseed flour	760
Dried pumpkin and squash seed kernels	592
Dried watermelon seed kernels	515
Raw soy flour	429
Flaxseed	392
Fennel seed	384
Dried brazil nuts	376
Defatted peanut flour	370
Sesame seed	361
Dried safflower seed kernels	353
Dried sunflower seed kernels	325
Raw cashew nuts	292
Almonds	270
Hazelnuts	163
Raw chestnuts	32

Popular topics: Nutrients deficiency diseases | Side effects of selenium overdose | Arachidonic acid ARA | Magnesium for migraine headaches | What is hypermagnesemia

List of rich fruit sources

Fruits	Magnesium mg/100 grams
Raw tamarinds	92
Raw prickly pears	85
Dried figs	68
Dehydrated prunes	64
Dehydrated apricots	63
Dehydrated peaches	57
Dates	54
Dried litchis	42
Dried currants	41
Dried plums	41
Raw plantains	37
Pineapple juice	35
Orange juice	35
Seedless raisins	35

List of dairy products

Dairy products	Magnesium mg/100 grams
Dried whey	176
Fat free American cheese	115
Dried buttermilk	110
Dried nonfat milk	110
Swiss cheese	38
Cheddar cheese	27

List of rich sources in cereals and grains

Cereals and grains	Magnesium mg/100 grams
Oat flour	144
Whole-wheat dry spaghetti	143
White corn grain	127
Cornmeal	127
Whole-grain sorghum flour	123
Brown rice flour	112
Barley meal	96
Raw white rice	25

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Related topics in nutritional deficiency diseases:
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Arachidonic acid food list.
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Hypomagnesemia causes.
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Calcium supplement side effects.
Porous bones.

References:
1.http://ods.od.nih.gov/

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Current topic on nutritional deficiency diseases: List of magnesium rich food sources.

Calcium food sources - List of calcium rich foods

Oct 15, 2014 Home › Calcium deficiency diseases › Calcium requirements › List of calcium rich food sources

Calcium is present in rich proportions in a variety of plant and animal food sources.

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We can certainly make a fairly long list of calcium rich food sources. Calcium, a very important mineral in bone metabolism, is also necessary for the neuromotor, cardiovascular, hematological, hepatic and nephrological functions of the human body. About 1,000 milligrams of the mineral is required daily for active men and women. In elderly people intestinal absorption of the nutrients decreases and the calcium requirement may increase to 1,200 milligrams per day.

As calcium absorption is interdependent on vitamin D status, for effective absorption and utilization of the mineral, sufficient vitamin D must be consumed. Depending upon the form of the mineral and also the presence of certain other nutrients, calcium absorption may get suppressed. If phytates and oxalates are present in the food, calcium may get bound to them and become unabsorbable. Boiling and fermentation can reduce the binding of the mineral to other nutrients. In many processed foods, calcium is added as part of the manufacturing process or added to increase the nutritive status.

List of 20 calcium rich foods

A list of very rich sources of the mineral is given below.

List of dairy sources

Yogurt
Cheese
Milk

List of animal sources

Sardines
Mackerel

List of plant sources

Tofu
Collard greens
Spinach
Turnip greens
Mustard greens
Beet greens
Bok choy
Swiss chard
Kale
Sesame seeds
Broccoli
Brussels sprouts
Green beans
Oranges
Almonds

Carbohydrate deficiency | Deficiency of fats | Zinc overdose symptoms | Nutritional deficiency diseases | Protein deficiency disease | Saturated fatty acid model | Rachitis disease

Rich dairy sources

Except for the fat concentrates like butter and ghee, all dairy products contain rich amounts of calcium.
Eight ounces plain yogurt has about 400 mg.
Five ounces of mozzarella cheese contains 330 mg of the element.
Three ounces of cheddar cheese contains 600 mg.
One cup of cottage cheese contains about 140 mg of the mineral.
Eight ounces of whole milk contains about 280 mg of the mineral.
Eight ounces nonfat or low fat milk has about 300 mg.
Eight ounces of lowfat buttermilk has about 280 mg of this nutrient.

Diseases caused by mineral deficiency | DHA from algae | Selenosis treatment | DHA side effects | Selenium sulfide 2.5 lotion | Causes of severe acute malnutrition

Animal food sources

Among the animal sources, only fish yield rich amounts of calcium. The fleshy part of the fish is low in the mineral. The fish has to be consumed along with the soft bones to get the calcium.
Three ounces of sardines canned in oil, when taken with bones give 325 mg of the element.
Three ounces of canned salmon with bones contains 180 mg.

Sodium selenate | Foods high in arachidonic acid list | Pictures of scurvy | Causes of pellagra | Malnutrition and poverty | Pellagra diagnosis | Genetic beriberi | Zinc rich foods

Rich plant food sources

When compared plant foods are not as rich as animal sources. However certain leafy green vegetables have fairly rich amounts of calcium.
One cup of fresh boiled turnip greens contain about 200gm.
One cup of raw kale contains 100 mg.
Eight ounces of collard greens contain up to 350 mg of the mineral.
Eight ounces of green boiled soybeans may contain 175 mg.
Eight ounces of cooked Chinese cabbage (bok choy) has 160 mg.
One cup of canned white beans has 190 mg of the mineral.
One ounce of dry roasted almonds contain 75 mg.

Fortified food sources

Fortified milk (soymilk etc) has about 300 mg of calcium in eight ounces.
Rich fortified fruit juice contains up to 300 mg of the mineral in six ounces.
One cup of firm rich tofu made with calcium sulfate has about 500 mg of the mineral.
One cup of soft tofu made with calcium sulfate has about 280 mg.
Depending upon the level of fortification, ready-to-eat cereals may contain up to 1,000 mg of calcium.

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Docosahexaenoic acid food sources.
Deficiency of balanced diet.
Keshan disease.
Protein energy malnutrition.
Osteomalacia symptoms.
Pellagra rash.
Selenium deficiency symptoms.
Milk alkali syndrome.
Collagen synthesis vitamin C.

References:
1.http://www.health.gov/dietaryguidelines/dga2005/document/html/AppendixB.htm#appB4
2.http://www.health.gov/dietaryguidelines/dga2005/document/html/AppendixB.htm#appB5
3.http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Interesting topics in nutritional deficiency diseases:
Daily protein requirement.
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Hypomagnesemia symptoms.
What is hypermagnesemia.
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Hypomagnesemia treatment.
Zinc deficiency symptoms.
Hypomagnesemia causes.
Calcium homeostasis.
Functions of magnesium.
Magnesium deficiency symptoms.

Current topic on nutritional deficiency diseases: List of calcium rich food sources.

Nutrition - DHA (docosahexaenoic acid) rich food sources

Jan 2014  Home › Fat deficiency › Docosahexaenoic acid (DHA) › Food sources rich in DHA

Docosahexaenoic acid (DHA), a long chain polyunsaturated omega-3 fatty acid, is a vital fat component in the brain and retinal tissue.

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For the proper development of brain and retina of the fetus, inclusion of sufficient DHA rich food sources like fish are necessary during the pregnancy. After the childbirth, there is rapid growth of brain in the newborn up to 12 months. The nursing mother has to consume more of rich food sources containing this fatty acid to keep up with the brain development in the child.

As the child grows, the docosahexaenoic acid requirements also grow for the further development and function of the brain. Throughout the adulthood DHA is necessary for maintaining mental health. The old age related mental decline, memory loss, cognitive decline and other mental disorders are possibly  the results of deficiency of the DHA in the food sources or malabsorption. However, the present American diet contains less than 100 mg of docosahexaenoic acid per day, far below the required daily allowance.

Indirect source of DHA

Alpha-linolenic acid (ALA) is a polyunsaturated omega-3 fatty acid. It is an essential fatty acid. As human body cannot synthesize ALA, we have to include it in our food sources. ALA is helpful in energy production and there are no known independent benefits on brain or eye.  Normally seed oils are rich in omega-3 fatty acids. Chia, flaxseed, rapeseed, pumpkin seeds and walnuts are rich food sources. Alpha-linolenic acid is a precursor for the synthesis of docosahexaenoic acid and  eicosapentaenoic acid (EPA) in the body. However the process is inefficient and very small quantities of ALA get converted into DHA. Compared to women, there is further decline in the ALA to docosahexaenoic acid conversion in men.

Arachidonic acid (ARA), an omega-6 polyunsaturated fatty acid, competes with DHA and EPA for positions in cell membranes. Excess presence of ARA in fact can interfere with the docosahexaenoic acid synthesis. These omega-6 fatty acids reduce the amount of alpha-linolenic acid that's converted to EPA and DHA by up to 50%. Our present food habits contribute to intake of ARA rich sources and over-dosing in omega-6 fats. It is further affecting the conversion of ALA into DHA.

Preformed food sources of DHA

Considering the above facts, docosahexaenoic acid, being essential for many of the body functions, has to taken in the form of food or supplements. Most of the seafood such as fish, shellfish, mammals and microalgae are rich sources of preformed DHA.

Fish and fish oil
Among the fish, oily cold water fish are the rich sources of docosahexaenoic acid. Salmon contains up to 2000 mg of these fats per 6 ounce serving. Bluefin tuna, swordfish, anchovies, herring, sardines, pilchards and trout are some of the DHA rich foods. Fish oil is extracted from the fish and marketed for its high omega-3 fatty acid content.

Green lipped mussels
Green lipped mussel is a bivalve mollusk cultured extensively in New Zealand. It is consumed for its high protein and omega-3 values. Green lipped mussel oil extract and powder are marketed for their rich omega-3 fatty acid content and therapeutic values.

DHA eggs
Hen have greater capacity for converting ALA into docosahexaenoic acid and EPA. When poultry feed is enriched with flaxseed, fish oil or DHA from algae, the eggs produced contain higher amounts of these omega-3 fatty acids.

Krill
Krill are shrimplike crustaceans found in all the world’s cold oceans. Krill body oil is rich in these omega-3 fatty acids. Due to its shell, cooking and consuming krill is difficult and unpalatable. Krill oil is extracted and marketed for its rich docosahexaenoic acid content.

Plant Sources
Marine weeds, algae and microalgae are also rich sources of DHA. NASA associated research led to the developing a strain of microalgae yielding docosahexaenoic acid rich oil. Now algal DHA is being added to many food products to fortify them. Vegetarians and vegans can use these food sources.

Now there are changing trends and 99% of the infant formula sold in the United States is fortified with algal DHA. Docosahexaenoic acid fortified food sources like beverages, milk, yogurt and breads are now available.

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DHA for mother.
DHA and health.
Two essential fatty acids.
Soft bones.
Arachidonic acid food sources.

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Zinc overdose.
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Zinc in nutrition.
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Current topic on nutritional deficiency diseases:
Rich food sources of DHA.

Arachidonic acid - Foods - Sources

Jan 2014  Home › Fat deficiency › Food sources of arachidonic acid

Arachidonic acid (ARA) is an omega-6 polyunsaturated fatty acid required by our body for the pro-inflammatory immune responses in healing and repair process.

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Too much arachidonic acid from food sources leads to body's over immune response with excess production of prostaglandins and leucotrienes causing inflammatory diseases. Rich arachidonic acid foods include organ meat, certain fish like tilapia and egg-yolk.

The importance of arachidonic acid can be gauged from the fact that it is one of the most abundant fatty acids in the brain, accounting for ten per cent of its fat content. ARA protects the brain from oxidative damage by activating PPAR-gamma.

The impaired metabolism of ARA can lead to neurological problems. ARA is required for early neurological development. It is found to activate the protein connected with the growth and the repair of neuron cells.

The growth of muscles tissue after workout is induced by the presence of arachidonic acid in sufficient quantities. It is a PUFA and is present attached to phospholipids in the cell membranes. It is involved in cellular signaling and initiates cascades of biochemical processes for the production of inflammatory eicosanoids.

ALA and LA are precursors to three biochemically very important omega FAs. The same enzymes are required for the conversion of ALA into DHA and also LA into ARA. The presence of omega-3 ALA in sufficient quantities in the food sources is found to compete for the enzymes resulting in lesser amount of LA being converted into ARA. So a proper balance in the ratio between omega-3 and omega-6 is necessary. However our present day food habits and preferences have given an abnormal tilt towards omega-6 with omega-3 content getting greatly reduced. This has to be corrected and a healthy ratio of 2:1 between omega-3 and omega-6 must be aimed for in our food intake.

Food sources of arachidonic acid

• Sources of ARA are meat, seafood and poultry.
• Animal organs like liver, brain, kidneys have high concentrations of this FA.
• The concentration of ARA in foods from animal sources is lesser in grazing animals than animals fed with formulated feed.
• Lamb liver is believed to contain the greatest amount of ARA.
• Egg yolk for its weight contains high amounts of ARA.
• Farm raised fish like tilapia and catfish have high levels of this FA.
• Many plant foods such as vegetable oils are indirect sources of arachidonic acid.
• Most of the oils contain high concentration of linoleic acid, a precursor for synthesis of ARA in the body.

To sum up we have to understand that arachidonic acid is very important for many biochemical processes in the body. However its excess presence can precipitate many inflammatory disorders. The intake of sufficient omega-3 fats attunes the presence of ARA. Selection of foods from various sources for balancing the presence of omega-3 and omega-6 fats will negate the harmful effects of excess of arachidonic acid.

Related topics on Nutritional deficiency diseases:
Polyunsaturated fatty acids structure.
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Vitamin deficiency diseases.
Two essential fatty acids.
Deficiency diseases of nutrients.
Protein deficiency diseases.

Important topics on nutritional deficiency diseases:
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Rachitis.
Vitamin C sources.
Rickets in children.
Deficiency diseases of minerals.
Functions of proteins.
Vitamin C and liver.
Niacin deficiency.
Pellagra disease.

Reference:
Chilton FH, Rudel LL, Parks JS, Arm JP, Seeds MC. Mechanisms by which botanical lipids affect inflammatory disorders. Am J Clin Nutr. 2008 Feb;87(2):498S-503S.

Current topic in nutritional deficiency diseases:
Sources of arachidonic acid in foods.

Selenium foods - Natural rich selenium sources

Home > Natural rich selenium food sources

Natural plant foods are generally rich sources of selenium.

Throughout the world, most of the rich sources of selenium are of plant origin.

Animals raised on natural plants and fodder containing high levels of selenium also yield meat and dairy products containing high levels of this trace mineral.

However the amount of selenium in crops cannot be accurately given as the analysis results vary from place to place due variance in local soil availability.

The availability of selenium in seafood is excellent and it appears to be more consistent as local variables are almost absent.

Among the foods containing rich quantity of Brazil nuts top.

As produce containing too much selenium can be toxic, it is advised to take Brazil nuts moderately.

Rich sources of selenium

Selenium rich foods	mcg of selenium in 100 gms
Nuts
Brazil nuts, dried, unblanched	1917.0
mixed nuts, with peanuts, oil roasted, with salt	140.9
sunflower seed kernels, dry roasted	79.3
cashew nuts, dry roasted	11.7
Fish foods having selenium
Fish, roughy, orange, cooked, dry heat	88.3
Fish, roughy, orange, raw	66.7
Fish, herring, pickled	58.5
Flatfish, cooked, dry heat	58.2
Sardine, canned in oil, drained solids with bone	52.7
Fish sandwich, with tartar sauce and cheese	48.4
Halibut fish cooked, dry heat	46.8
Rockfish, cooked, dry heat	46.8
Tuna fish salad	41.2
Salmon, sockeye, cooked, dry heat	37.8
Halibut fish, raw	36.5
Rockfish, raw	36.5
Fish, salmon, sockeye, raw	33.7
Flatfish raw	32.7
Shellfish
Oyster, cooked, breaded and fried	66.5
clam, canned, drained	48.6
Lobster, cooked	42.7
Shrimp, breaded and fried	41.7
Lobster raw	41.4
Crab, blue, canned	31.8
Meat sources
Chicken giblets, cooked, simmered	59.6
Turkey, giblets, cooked	57.9
Beef, cured, corned beef, canned	42.9
Egg, whole, raw, fresh	31.7
Duck, meat, cooked, roasted	22.4
Lamb, shoulder raw	19.8
Duck, meat, raw	13.9
Cereals
Whole-grain wheat flour	70.7
Oat bran, raw	45.2
Noodles, Chinese, chow mein	43.0
Barley, pearled, raw	37.7
Wheat flour, white, all-purpose	33.9
Rye bread	30.9
Macaroni, cooked,	26.4
Bread, oatmeal	24.6
Rice, parboiled, dry	23.9
Cornmeal, whole-grain, yellow	15.5
Rice, white, cooked	7.5
Dairy products
Milk, canned, condensed, sweetened	14.8
Cheese, ricotta, whole milk	14.5
Cheese, cottage, low fat	9.0
Yogurt, plain, skim milk	3.6
Vegetable sources of foods
Spaghetti, cooked	26.4
Spaghetti, spinach, cooked	22.1
Mushrooms, white, raw	9.3
Chickpeas raw	8.2
Apple pie	7.8
Soybeans, mature cooked, boiled	7.3
Asparagus, frozen, cooked, boiled	3.9
Beans, baked	5.7
Tomato products, canned, paste	5.3

The RDA (Recommended Dietary Allowances) of selenium

Children and Adolescents

1-3 years	20 mcg
4-8 years	30 mcg
9-13 years	40 mcg
14-18 years	55mcg

Adults (19 years +)

males and females	55 mcg
pregnant women	60 mcg
Lactating women	70 mcg

Adequate intake (AI) levels for infants

0-6 months	15 mcg
6-12 months	20 mcg

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Types of supplements- dosage.
Toxicity, overdose and side effects.
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Essential trace minerals.
Vanadium in diabetes.
Chromium in diabetes.
Rich natural food sources (current topic).
Most of people take adequate selenium and in specific instances of deficiency supplements or rich sources of foods are to be sought to ward off the deficiency diseases.

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Vitamin C - Food sources

Home > Food sources of vitamin C

A wide variety of sources of vitamin C foods are available from plant and animal origins.

Vitamin C from plant origin

A number of fruits like papayas, lemons, oranges, pineapples etc.. contain considerable amounts of ascorbic acid and are great natural resources.
Vegetables and leafy vegetables like red and green peppers, cauliflower, cabbage, broccoli, parsley and peas are some of the good sources.
Some of the fruits and vegetables and the available amount of ascorbic acid in 100 gms is listed below.
Richest of vitamin C foods:

Plants	Amount (mg / 100g)
Kakadu plums	3000
Camu Camu	2800
Rose hip	2000
Acerola	1500
Seabuckthorn	700
Jujube	500
Indian gooseberry	450
Baobab	400

Richest source of vitamin C - Kakadu plum
Vitamin C from fruits:

fruits	Amount (mg / 100g)
Blackcurrant	200
Guava	100
Kiwifruit	90
Redcurrant	80
Lychee	70
Papaya	60-70
Strawberry	60-65
Orange	50-55
Lemon	40
Melon	40
Grapefruit	30
Raspberry	30
Tangerine	30
Mandarin orange	30
Passion fruit	30
Lime	30
Mango	28
Blackberry	21
Melon	20
Blueberry	10
Pineapple	10
Grape	10
Apricot	10
Plum	10
Watermelon	10
Banana	9
Avocado	8

Vitamin C from vegetables:

vegetables	Amount (mg / 100g)
Red pepper	190
Parsley	130
Broccoli	90
Brussels sprouts	80
Cauliflower	40
Garlic	31
Spinach	30
Cabbage	30
Potato	20
Tomato	10
Carrot	9

Among the animal sources of ascorbic acid foods, livers of live stock, oysters, cod roe and milk are important.
Great care is required in processing and storing of the vitamin C foods to reduce storage losses.
We should reduce the exposure of the vegetables to sunlight and air.
Freeze-drying of the fruits and vegetables reduces the losses.
Microwave cooking preserves much of the ascorbic acid present in vegetables.
We should cook in minimal water and cut the vegetable into bigger pieces to avoid losses.

Recommended daily dietary allowance of ascorbic acid:

age group	requirement in milligrams
0-6 months	40
7-12 months	50
1-5 years	20
5-10 years	25
10-18 years	50-75
18+ years	90
pregnant/ lactating	125
therapeutic range	upto 2000

Related topics:
Vitamin C (ascorbic acid)
Scurvy causes
Signs and symptoms
Treatment, cure and prevention.

Current topic:
Vitamin C (ascorbic acid) food sources.

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