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    CINDY_LU_WHO   6,211
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5,500-6,999 SparkPoints
 
 

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 12/9/2013 4:53PM

    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



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CINDY_LU_WHO 12/9/2013 4:53PM

    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



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