Tips for Health

Where to Get Good Sources of Magnesium, Vitamin A, and Vitamin C

By on May 19, 2012 in Dieting, Health with 0 Comments

Magnesium

Magnesium is a nutrient that helps your body produce energy and helps your muscles, arteries and heart work properly. According to the USDA, the average American adult should get 380 milligrams of magnesium each day.

The following foods are rich sources of magnesium:

  • Vegetables such as squash (1 ounce = 151 milligrams), spinach (1/2 cup contains 81 milligrams) and artichokes (1/2 cup = 50 milligrams)
  • Bran cereal, 1 ounce = 103 milligrams
  • Beans such as soybeans (1/2 cup contains 74 milligrams), white beans (1/2 cup contains 67 milligrams), black beans (1/2 cup contains 60 milligrams), navy beans (1/2 cup contains 48 milligrams) and white beans (Phaseolus vulgaris) (1/2 cup contains 44 milligrams)
  • Tofu (1/2 cup contains 47 milligrams)
  • Brown rice (1/2 cup contains 42 milligrams)
  • Nuts such as Brazil nuts or Brazil nuts (1 ounce = 107 milligrams), almonds (1 ounce = 78 milligrams), cashews (1 ounce = 74 milligrams and peanuts (1 ounce = 50 milligrams)

Vitamin A

Vitamin A is associated with the development of vision and cell growth and maintenance.

The following foods are good sources of vitamin A:

  • Organ meats such as liver and giblets or offal (3 ounces from 1490 to 9126 micrograms)
  • Vegetables such as sweet potatoes (1 medium sweet potato contains 1096 micrograms), squash (1/2 cup contains 953 micrograms), carrots (1/2 cup = 679 micrograms), spinach (1/2 cup = 573 micrograms and summer turnip (Brassica rapa) (1/2 cup = 441 micrograms)
  • Cantaloupe (1/4 medium melon 233 micrograms)

Vitamin C

Vitamin C helps the body form collagen, the main protein used as connective tissue in the body, blood vessels, bones, cartilage and muscle.

The following foods are good sources of vitamin C:

  • Fruits such as guava (1/2 cup = 188 milligrams), oranges (1 medium orange contains 70 milligrams), kiwi (1 medium kiwi contains 70 milligrams), strawberries (1/2 cup contains 49 milligrams), cantaloupe (1 / 4 medium melon contains 47 milligrams), papaya (1/4 cup = 47 milligrams medium papaya), pineapple (1/2 cup contains 28 milligrams) and mango (1/2 cup contains 23 milligrams)
  • Vegetables such as raw red sweet pepper (red chile soup) (1/2 cup = 142 milligrams), green paprika oil (green chile soup) (1/2 cup = 60 milligrams), Brussels sprouts (1 / 2 cup = 48 milligrams), broccoli (1/2 cup = 38 milligrams), potatoes (1/2 cup = 34 milligrams) and cauliflower (1/2 cup = 28 milligrams)

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