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#magnesium #foods #suplements Magnesium Rich Foods - And Supplements
#magnesium #foods #suplements

19.05.2017 17:00

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Magnesium Rich Foods
And Supplements

Top 10 Magnesium Rich Foods

Green leafy vegetables aren’t the only foods rich in magnesium and chlorophyll.
Here are the top 10 foods high in magnesium that you will want to add into your diet.

(Men RDA 400 milligrams and Women RDA 310 milligrams a day)

Spinach — 1 cup: 157 milligrams (40% DV)
Chard — 1 cup: 154 milligrams (38% DV)
Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
Almonds — 1 ounce: 80 milligrams (20% DV)
Black Beans — ½ cup: 60 milligrams (15% DV)
Avocado — 1 medium: 58 milligrams (15% DV)
Figs — ½ cup: 50 milligrams (13% DV)
Dark Chocolate — 1 square: 95 milligrams (24% DV)
Banana — 1 medium: 32 milligrams (8% DV)

Other foods that are also high in magnesium include: salmon, coriander, cashews, goat cheese and artichokes.

Best Magnesium Supplements

If you think you might be more severely magnesium deficient, and you want to improve your levels more quickly, you may consider taking an all-natural supplement.

I recommended taking one of the following magnesium supplements:

Magnesium Chelate — a form of magnesium that bonds to multiple amino acids and is in the same state as the food we consume and highly absorbable by the body.
Magnesium Citrate — is magnesium with citric acid, which has laxative properties, and is often taken for constipation.
Magnesium Glycinate — is a chelated form of magnesium that tends to provide high levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency.
Magnesium Threonate — is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market.
Magnesium Chloride Oil — this form of magnesium is in oil form. It can pass through the skin and into the body. For those who struggle with digestive issues like malabsorption, this is the best form of magnesium to take.

Magnesium Side Effects

Just as a reminder, when taking 600 milligrams or more of magnesium, 20 percent of people taking magnesium as a supplement can experience diarrhea.

My recommendation is to hover around the 300–400 milligrams amount and consult your natural health physician if you experience any disturbances in your GI tract.













text adapted from draxe.com
photo/pexels.