How much magnesium in almonds & other nuts?
Almonds are the richest nuts & one of the richest foods in magnesium! Almonds have 270 mg of magnesium per 100g. A serving provides 18% DV.
Sources of Omega-3s in the Mediterranean Diet
Salmon, sardine, anchovy, cod liver & herring oils are the richest fish oils in omega-3s. Supplements are made of sardine & anchovy oils.
Almonds: the richest Vegan Source of Vitamin E
Almonds are the richest common foods in vitamin E, second only to sunflower seeds. They’ve 25.6 mg of vitamin E per 100g. A serving provides 48% DV.
Is fish rich in vitamin B12?
Fish & seafood are excellent dietary sources of vitamin B12. A serving of most common fish provides more than the recommended daily intake!
Is milk & other dairy high in vitamin B12?
Cow’s milk is the best dietary source of vitamin B12. Not only, it’s naturally rich in vitamin B12, but also it’s highly bioavailable!
Does chicken have vitamin B12?
Chicken & other poultry are good sources of vitamin B12. Chicken contains up to 0.56 mcg of vitamin B12 per 100g, or 26% DV per serving.
Beans are among the richest Vegan foods in Calcium
Beans are excellent dietary sources of calcium. A serving contains up to 175 mg of calcium, or 18% of the recommended daily intake!
Beans: the richest plant-based foods in Iron!
Beans are the richest plant-based foods in iron. A serving can provide almost 50% of the required daily intake of iron!
Do you get enough Lecithin from the Mediterranean Diet?
Lecithin supplementation is pretty safe. There isn’t a maximum safe dose! Even high daily dosages of 1,400 mg don’t cause side effects.
Choline in the Mediterranean Diet
The recommended daily intake of choline is 400-550 mg, while the upper safe dosage for healthy adults is 3,500 mg a day.