Amazoniac
Member
I'm not going to lie: it isn't easy to consume extreme amounts of it from foods, and I couldn't push it to 3 grams as I initially had in mind. The list is bigger this time because it reflects a lowering of standards [: idi] trying to include all decent sources that should add up at the end of the day.
Regarding the exotic foods listed, it's called desperation (but some of them do provide massive amounts, like snail [230 mg/serving]). I had to include shellfish in the example because they're brutal sources.
There are two comforting points:
Here's the list:
And an example (2 grams):
Regarding the exotic foods listed, it's called desperation (but some of them do provide massive amounts, like snail [230 mg/serving]). I had to include shellfish in the example because they're brutal sources.
There are two comforting points:
- If (according to Raj) foods easily leach their magnesium to the water in which they were cooked, the liquid can be reduced to a flavoring sauce instead of discarded, avoiding then unnecessary nutritional losses (applies to various nutrients). With this simple measure there might be a surprising increase in total amount consumed: there were foods having nearly double their content when you compare raw to boiled.
- It's possible to overestimate the supplement contribution when you isn't dispersing it thorautaghout the day:
But I digest.- It's possible to overestimate the supplement contribution when you isn't dispersing it thorautaghout the day:
- 5x (meals in a day, each providing) 40 mg with 65% (respective) absorption = 130 mg
- 3x 40 mg with 65% + 2x (40 mg + 300 mg: 340 mg with 20%) = 80 + 135 = 215 mg
With an unfair comparison by the addition of 600 mg from supplements in two meals, the difference is only 85 mg. It changes depending on the situation however you get the idea.- 3x 40 mg with 65% + 2x (40 mg + 300 mg: 340 mg with 20%) = 80 + 135 = 215 mg
Here's the list:
Most foods here have close to 30 mg or more per serving (there are exceptions: broccoli, shiitake, but I thought it was worth including them).
Some notes:
The usefulness of this kind of list becomes clear when you copy to your nutrition app, it should only take a few minutes with side-by-side widows.
There are certain foods that were featured because I found conflicting contents after adding them (being lower in the app), so decided not to exclude; at least we know that their content is not low.
Magnesium in whole grains might not be as available as in other sources. Spriting or cooking them thoroughly must improve this aspect.
Mineral water can be a great source, especially because you'll drink it on empty stomach, so there will be nothing getting in the way of absorption (such as meal roughage).
Since the majority of magnesium absorption doesn't occur in the initial parts of the small intestine, the way that fermentable carbs might enhance the absorption must be by complexing it with organic acids.
If you can find completely defatted nut powders, they can be good sources and will provide plenty of trace minerals.
Some notes:
The usefulness of this kind of list becomes clear when you copy to your nutrition app, it should only take a few minutes with side-by-side widows.
There are certain foods that were featured because I found conflicting contents after adding them (being lower in the app), so decided not to exclude; at least we know that their content is not low.
Magnesium in whole grains might not be as available as in other sources. Spriting or cooking them thoroughly must improve this aspect.
Mineral water can be a great source, especially because you'll drink it on empty stomach, so there will be nothing getting in the way of absorption (such as meal roughage).
Since the majority of magnesium absorption doesn't occur in the initial parts of the small intestine, the way that fermentable carbs might enhance the absorption must be by complexing it with organic acids.
If you can find completely defatted nut powders, they can be good sources and will provide plenty of trace minerals.
And an example (2 grams):
Thyroid function is the crucial thing for magnesium retention, much more important than the ratio [to calcium] and quantity.
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