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CINDY_LU_WHO
15,000-19,999 SparkPoints 15,675
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12/09/2013 - Am I missing vital nutrients...?

Monday, December 09, 2013

Some of the latest data to come out about magnesium has been pretty spot on, at least where I am concerned. Also the message from the Heart Health group on fiber and how most Americans just are not getting enough of it...

Here is what I did:
I changed my tracker and added Magnesium, Sodium and Fiber. I used to log into another website for tracking my nutrition and I was always amazed at how much sodium I was unaware of consuming! That changed my diet drastically.

As for the magnesium... as a young woman, I suffered... SUFFERED with PMS. Come to find out, MAGNESIUM could have been the culprit. I did take care of that issue by taking Evening Primrose oil. It truly was a "MAGIC" pill. I had such relief, you could not begin to understand it. Here is a link to one of the latest articles by Dr. Mark Hyman... http://www.huffingtonpost.com/
dr-mark-hyman/magnesium-th
e-most-powerf_b_425499.html

I am just amazed all the time by some of the information from this man. It appears the benefits of Evening Primrose Oil have nothing to do with Magnesium but the Omega's 6 & 9 plus Linoleic Acid... hmmm.

Well, I have known I need to track my sodium for some time now, but did not realize we could add that to our tracker... it is done, I am happy... pushing onward to better days!


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Member Comments About This Blog Post
  • CINDY_LU_WHO
    Here is a list of magnesium rich foods...
    World's Healthiest Foods ranked as quality sources of magnesium
    CATAGORIES:
    Food Srv. Size-Cals-Amount(mg)-DV (%)-Nutrient Density-World's Healthiest Foods Rating

    Spinach 1 cup cooked 41.4 156.60 39.15 17.0 excellent
    Swiss Chard 1 cup cooked 35.0 150.50 37.62 19.4 excellent
    Pumpkin Seeds 0.25 cup 180.3 190.92 47.73 4.8 very good
    Halibut 4 oz-wt 158.8 121.34 30.34 3.4 very good
    Collard Greens 1 cup cooked 49.4 38.00 9.50 3.5 very good
    Turnip Greens 1 cup cooked 28.8 31.68 7.92 4.9 very good
    Blackstrap Molasses 2 tsp 32.1 29.39 7.35 4.1 very good
    Green Beans 1 cup raw 31.0 25.00 6.25 3.6 very good
    Sea Vegetables 0.25 cup 8.6 24.20 6.05 12.7 very good
    Mustard Greens 1 cup cooked 21.0 21.00 5.25 4.5 very good
    Soybeans 1 cup cooked 297.6 147.92 36.98 2.2 good
    Sesame Seeds 0.25 cup 206.3 126.36 31.59 2.8 good
    Black Beans 1 cup cooked 227.0 120.40 30.10 2.4 good
    Sunflower Seeds 0.25 cup 204.4 113.75 28.44 2.5 good
    Cashews 0.25 cup 189.5 100.04 25.01 2.4 good
    Almonds 0.25 cup 206.0 98.67 24.67 2.2 good
    Navy Beans 1 cup cooked 254.8 96.46 24.11 1.7 good
    Spelt 4 oz-wt 246.4 95.06 23.77 1.7 good
    Tempeh 4 oz-wt cooked 222.3 87.32 21.83 1.8 good
    Buckwheat 1 cup 154.6 85.68 21.42 2.5 good
    Pinto Beans 1 cup cooked 244.5 85.50 21.38 1.6 good
    Brown Rice 1 cup, cooked 216.4 83.85 20.96 1.7 good
    Quinoa 42.50 g 156.4 83.72 20.93 2.4 good
    Lima Beans 1 cup cooked 216.2 80.84 20.21 1.7 good
    Millet 1 cup cooked 207.1 76.56 19.14 1.7 good
    Kidney Beans 1 cup cooked 224.8 74.34 18.59 1.5 good
    Tuna 4 oz-wt 157.6 72.57 18.14 2.1 good
    Oats 1 cup cooked 166.1 63.18 15.79 1.7 good
    Scallops 4 oz-wt 127.0 62.37 15.59 2.2 good
    Rye 0.33 cup 188.5 61.35 15.34 1.5 good
    Wheat 1 cup cooked 151.1 58.24 14.56 1.7 good
    Flax Seeds, ground 2 tbs 74.8 54.88 13.72 3.3 good
    Green Peas 1 cup raw 115.7 53.72 13.43 2.1 good
    Shrimp 4 oz-wt 112.3 38.56 9.64 1.5 good
    Tofu 4 oz-wt 86.2 34.02 8.51 1.8 good
    Beets 1 cup raw 58.5 31.28 7.82 2.4 good
    Raspberries 1 cup 64.0 27.06 6.76 1.9 good
    Winter Squash 1 cup baked 75.8 26.65 6.66 1.6 good
    Leeks 1 cup raw 54.3 24.92 6.23 2.1 good
    Kale 1 cup cooked 36.4 23.40 5.85 2.9 good
    Brussels Sprouts 1 cup raw 37.8 20.24 5.06 2.4 good
    Tomatoes 1 cup raw 32.4 19.80 4.95 2.8 good
    Summer Squash 1 cup raw 18.1 19.21 4.80 4.8 good
    Cantaloupe 1 cup 54.4 19.20 4.80 1.6 good
    Broccoli 1 cup raw 30.9 19.11 4.78 2.8 good
    Asparagus 1 cup raw 26.8 18.76 4.69 3.2 good
    Strawberries 1 cup 46.1 18.72 4.68 1.8 good
    Mushrooms, Shiitake 87 g 29.6 17.40 4.35 2.6 good
    Cauliflower 1 cup raw 26.8 16.05 4.01 2.7 good
    Cumin 1 tsp 15.8 15.37 3.84 4.4 good
    Watermelon 1 cup 45.6 15.20 3.80 1.5 good
    Mustard Seeds 2 tsp 20.3 14.80 3.70 3.3 good
    Fennel 1 cup raw 27.0 14.79 3.70 2.5 good
    Cucumber 1 cup 15.6 13.52 3.38 3.9 good
    Romaine Lettuce 2 cups 16.0 13.16 3.29 3.7 good
    Basil 2 tsp 7.0 11.82 2.96 7.6 good
    Eggplant 1 cup raw 19.7 11.48 2.87 2.6 good
    Celery 1 cup 16.2 11.11 2.78 3.1 good
    Cloves 2 tsp 13.6 11.09 2.77 3.7 good
    Bell Peppers 1 cup raw 28.5 11.04 2.76 1.7 good
    Dill 2 tsp 12.8 10.75 2.69 3.8 good


    1025 days ago
  • CINDY_LU_WHO
    Here is a list of magnesium rich foods...
    World's Healthiest Foods ranked as quality sources of magnesium
    CATAGORIES:
    Food Srv. Size-Cals-Amount(mg)-DV (%)-Nutrient Density-World's Healthiest Foods Rating

    Spinach 1 cup cooked 41.4 156.60 39.15 17.0 excellent
    Swiss Chard 1 cup cooked 35.0 150.50 37.62 19.4 excellent
    Pumpkin Seeds 0.25 cup 180.3 190.92 47.73 4.8 very good
    Halibut 4 oz-wt 158.8 121.34 30.34 3.4 very good
    Collard Greens 1 cup cooked 49.4 38.00 9.50 3.5 very good
    Turnip Greens 1 cup cooked 28.8 31.68 7.92 4.9 very good
    Blackstrap Molasses 2 tsp 32.1 29.39 7.35 4.1 very good
    Green Beans 1 cup raw 31.0 25.00 6.25 3.6 very good
    Sea Vegetables 0.25 cup 8.6 24.20 6.05 12.7 very good
    Mustard Greens 1 cup cooked 21.0 21.00 5.25 4.5 very good
    Soybeans 1 cup cooked 297.6 147.92 36.98 2.2 good
    Sesame Seeds 0.25 cup 206.3 126.36 31.59 2.8 good
    Black Beans 1 cup cooked 227.0 120.40 30.10 2.4 good
    Sunflower Seeds 0.25 cup 204.4 113.75 28.44 2.5 good
    Cashews 0.25 cup 189.5 100.04 25.01 2.4 good
    Almonds 0.25 cup 206.0 98.67 24.67 2.2 good
    Navy Beans 1 cup cooked 254.8 96.46 24.11 1.7 good
    Spelt 4 oz-wt 246.4 95.06 23.77 1.7 good
    Tempeh 4 oz-wt cooked 222.3 87.32 21.83 1.8 good
    Buckwheat 1 cup 154.6 85.68 21.42 2.5 good
    Pinto Beans 1 cup cooked 244.5 85.50 21.38 1.6 good
    Brown Rice 1 cup, cooked 216.4 83.85 20.96 1.7 good
    Quinoa 42.50 g 156.4 83.72 20.93 2.4 good
    Lima Beans 1 cup cooked 216.2 80.84 20.21 1.7 good
    Millet 1 cup cooked 207.1 76.56 19.14 1.7 good
    Kidney Beans 1 cup cooked 224.8 74.34 18.59 1.5 good
    Tuna 4 oz-wt 157.6 72.57 18.14 2.1 good
    Oats 1 cup cooked 166.1 63.18 15.79 1.7 good
    Scallops 4 oz-wt 127.0 62.37 15.59 2.2 good
    Rye 0.33 cup 188.5 61.35 15.34 1.5 good
    Wheat 1 cup cooked 151.1 58.24 14.56 1.7 good
    Flax Seeds, ground 2 tbs 74.8 54.88 13.72 3.3 good
    Green Peas 1 cup raw 115.7 53.72 13.43 2.1 good
    Shrimp 4 oz-wt 112.3 38.56 9.64 1.5 good
    Tofu 4 oz-wt 86.2 34.02 8.51 1.8 good
    Beets 1 cup raw 58.5 31.28 7.82 2.4 good
    Raspberries 1 cup 64.0 27.06 6.76 1.9 good
    Winter Squash 1 cup baked 75.8 26.65 6.66 1.6 good
    Leeks 1 cup raw 54.3 24.92 6.23 2.1 good
    Kale 1 cup cooked 36.4 23.40 5.85 2.9 good
    Brussels Sprouts 1 cup raw 37.8 20.24 5.06 2.4 good
    Tomatoes 1 cup raw 32.4 19.80 4.95 2.8 good
    Summer Squash 1 cup raw 18.1 19.21 4.80 4.8 good
    Cantaloupe 1 cup 54.4 19.20 4.80 1.6 good
    Broccoli 1 cup raw 30.9 19.11 4.78 2.8 good
    Asparagus 1 cup raw 26.8 18.76 4.69 3.2 good
    Strawberries 1 cup 46.1 18.72 4.68 1.8 good
    Mushrooms, Shiitake 87 g 29.6 17.40 4.35 2.6 good
    Cauliflower 1 cup raw 26.8 16.05 4.01 2.7 good
    Cumin 1 tsp 15.8 15.37 3.84 4.4 good
    Watermelon 1 cup 45.6 15.20 3.80 1.5 good
    Mustard Seeds 2 tsp 20.3 14.80 3.70 3.3 good
    Fennel 1 cup raw 27.0 14.79 3.70 2.5 good
    Cucumber 1 cup 15.6 13.52 3.38 3.9 good
    Romaine Lettuce 2 cups 16.0 13.16 3.29 3.7 good
    Basil 2 tsp 7.0 11.82 2.96 7.6 good
    Eggplant 1 cup raw 19.7 11.48 2.87 2.6 good
    Celery 1 cup 16.2 11.11 2.78 3.1 good
    Cloves 2 tsp 13.6 11.09 2.77 3.7 good
    Bell Peppers 1 cup raw 28.5 11.04 2.76 1.7 good
    Dill 2 tsp 12.8 10.75 2.69 3.8 good


    1025 days ago
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