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Magnesium and zinc are minerals essential for human health.
Food that contains zinc selenium magnesium. Magnesium is vital for enzyme activity and energy production and assists in nerve transmission. A 1 ounce 28 gram serving of dry buckwheat contains 65 mg of magnesium which is 16 of the rdi. Try these 16 vegetarian friendly recipes with mushrooms. 6 7 milligrams 45 percent dv lamb is a rich source of many vitamins minerals.
A deficiency can result in irritability nervousness depression muscle weakness and worsened premenstrual syndrome. Nuts and seeds are packed with an array of minerals but particularly rich in magnesium zinc manganese copper selenium and phosphorus certain nuts and seeds stand out for their mineral content. The essential minerals magnesium and selenium are often overlooked. Many whole grains are also high in b vitamins selenium manganese and fiber.
In addition to zinc lamb contains vitamin b12 riboflavin selenium niacin phosphorus and iron. This whole grain is rich in dietary fiber omega 6 and omega 3 fatty acids. Rye provides nearly 50 of the daily value of selenium. Vitamins and minerals present in rye in good amount include all b vitamins manganese phosphorous zinc copper and magnesium.
A 100 gm serving of rye contains 35 3 mcg of selenium. Rye also contains 30 of protein. Brown rice is always a good substitute for white rice because it has a lower glycemic index score has more potassium more magnesium more selenium and fewer carbohydrates. Zinc helps your body make proteins heal wounds and maintain its immune function while selenium is an antioxidant that aids in reproduction and thyroid hormone metabolism.
Magnesium plays an important role in bone health and blood pressure regulation. Summary one large egg contains 5 of the dv for zinc as well as a host of other nutrients including protein healthy fats b vitamins selenium and choline. The recommended dietary allowance or rda for magnesium for men is 420 milligrams or mg and for women 320 mg. The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day.
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