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2005/05/25, 05:53 PM
To say that he needs to watch potassium/magnesium intake because he will eliminate juices is one big joke....
he should be getting those two minerals from fresh fruits,vegetables, legumes, nuts, fish, etc.....
What foods provide magnesium?
Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium . Refined grains are generally low in magnesium . When white flour is refined and processed, the magnesium-rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as "hard". "Hard" water contains more magnesium than "soft" water.
Eating a wide variety of legumes, nuts, whole grains, and vegetables will help you meet your daily dietary need for magnesium. Selected food sources of magnesium are listed in Table 1.
Table 1: Selected food sources of magnesium
FOOD Milligrams (mg) %DV*
Halibut, cooked, 3 ounces 90 20
Almonds, dry roasted, 1 ounce 80 20
Cashews, dry roasted, 1 ounce 75 20
Soybeans, mature, cooked, ½ cup 75 20
Spinach, frozen, cooked, ½ cup 75 20
Nuts, mixed, dry roasted, 1 ounce 65 15
Cereal, shredded wheat, 2 rectangular biscuits 55 15
Oatmeal, instant, fortified, prepared w/ water, 1 cup 55 15
Potato, baked w/ skin, 1 medium 50 15
Peanuts, dry roasted, 1 ounce 50 15
Peanut butter, smooth, 2 Tablespoons 50 15
Wheat Bran, crude, 2 Tablespoons 45 10
Blackeyed Peas, cooked, ½ cup 45 10
Yogurt, plain, skim milk, 8 fluid ounces 45 10
Bran Flakes, ¾ cup 40 10
Vegetarian Baked Beans, ½ cup 40 10
Rice, brown, long-grained, cooked, ½ cup 40 10
Lentils, mature seeds, cooked, ½ cup 35 8
Avocado, California, ½ cup pureed 35 8
Kidney Beans, canned, ½ cup 35 8
Pinto Beans, cooked, ½ cup 35 8
Wheat Germ, crude, 2 Tablespoons 35 8
Chocolate milk, 1 cup 33 8
Banana, raw, 1 medium 30 8
Milk Chocolate candy bar, 1.5 ounce bar 28 8
Milk, reduced fat (2%) or fat free, 1 cup 27 8
Bread, whole wheat, commercially prepared, 1 slice 25 6
Raisins, seedless, ¼ cup packed 25 6
Whole Milk, 1 cup 24 6
Chocolate Pudding, 4 ounce ready-to-eat portion 24 6
*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for magnesium is 400 milligrams (mg). Most food labels do not list a food's magnesium content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less per serving is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.
from http://ods.od.nih.gov/factsheets/magnesium.asp
APPENDIX B. FOOD SOURCES OF SELECTED NUTRIENTS
Appendix B-1. Food Sources of Potassium
Food Sources of Potassium ranked by milligrams of potassium per standard amount, also showing calories in the standard amount. (The AI for adults is 4,700 mg/day potassium.)
Food, Standard Amount
Potassium (mg)
Calories
Sweetpotato, baked, 1 potato (146 g)
694
131
Tomato paste, ¼ cup
664
54
Beet greens, cooked, ½ cup
655
19
Potato, baked, flesh, 1 potato (156 g)
610
145
White beans, canned, ½ cup
595
153
Yogurt, plain, non-fat, 8-oz container
579
127
Tomato puree, ½ cup
549
48
Clams, canned, 3 oz
534
126
Yogurt, plain, low-fat, 8-oz container
531
143
Prune juice, ¾ cup
530
136
Carrot juice, ¾ cup
517
71
Blackstrap molasses, 1 Tbsp
498
47
Halibut, cooked, 3 oz
490
119
Soybeans, green, cooked, ½ cup
485
127
Tuna, yellowfin, cooked, 3 oz
484
118
Lima beans, cooked, ½ cup
484
104
Winter squash, cooked, ½ cup
448
40
Soybeans, mature, cooked, ½ cup
443
149
Rockfish, Pacific, cooked, 3 oz
442
103
Cod, Pacific, cooked, 3 oz
439
89
Bananas, 1 medium
422
105
Spinach, cooked, ½ cup
419
21
Tomato juice, ¾ cup
417
31
Tomato sauce, ½ cup
405
39
Peaches, dried, uncooked, ¼ cup
398
96
Prunes, stewed, ½ cup
398
133
Milk, non-fat, 1 cup
382
83
Pork chop, center loin, cooked, 3 oz
382
197
Apricots, dried, uncooked, ¼ cup
378
78
Rainbow trout, farmed, cooked, 3 oz
375
144
Pork loin, center rib (roasts), lean, roasted, 3 oz
371
190
Buttermilk, cultured, low-fat, 1 cup
370
98
Cantaloupe, ¼ medium
368
47
1%-2% milk, 1 cup
366
102-122
Honeydew melon, 1/8 medium
365
58
Lentils, cooked, ½ cup
365
115
Plantains, cooked, ½ cup slices
358
90
Kidney beans, cooked, ½ cup
358
112
Orange juice, ¾ cup
355
85
Split peas, cooked, ½ cup
355
116
Yogurt, plain, whole milk, 8 oz container
352
138
Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.
from http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm
Most of the juices on the market are garbage.....with exception of like Odwalla but then they are so expensive that they are priced out of an average American diet...
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