Nutrients Archives - Page 2 of 15

Only certain fish & seafood are rich in iron!

Anchovies & sardines are the richest fish in iron, containing up to 3.3 mg per 100g. Octopus, oysters & clams are also iron-rich seafood.

Meat has decent amounts of magnesium. Poultry, beef, pork & lamb contain 20-34 mg of magnesium per 100g. A serving provides 4-7% DV.

Beans are magnesium-rich foods, helping us meet our daily needs. They have up to 86 mg of magnesium per 100g, providing 35% DV per serving!

Water can be a good source of magnesium. It can provide 6-31% DV. Most tap & mineral/spring bottled waters have 0-50 mg of magnesium per Liter.

Eggs have a low magnesium content. They have about 11 mg of magnesium per 100g. A whole egg provides 5.7 mg of magnesium, or 1.4% DV.

Seafood is a good dietary source of magnesium. Fish provides up to 22% DV, while crabs, lobster & shrimps provide 7-8% DV per serving.

Spinach is one of the richest foods in magnesium, containing 79 mg per 100g. A medium serving provides up to 16% of the required daily dose!

Cow’s milk as well as plant-based milks are rich in magnesium. They have approximately 12 mg of magnesium per 100g. A glass provides 7% DV.

Tea, beans, grains, nuts and other phytate-rich foods, as well as high doses of zinc & vitamin D may inhibit magnesium absorption.

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.