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Zinc and magnesium

Answered on September 15, 2014
Created June 02, 2014 at 1:50 PM

I've logged my diet, and it's a bit low in zinc and magnesium.. What foods can I include in my diet to improve this? :)

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on June 03, 2014
at 02:32 AM

or fruit. Specially tropical or originally tropical fruit. I think that, for paleo people, the ratio Mg/P matters, there is so much P in their diet (this is a short form to keep track of Ca/Mg and Ca/P at the same time. I ignore Ca since pulverized egg shells in smoothies allow me to dial this quantity precisely).

It is not a surprise so many supplement, "standard" paleo does not have enough Mg, specially when compared with the paleolithic evidence. And a nutrition data scan shows that tropical fruit has a high ratio (temperate fruit not so much, for example apples have more P than Mg).

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4 Answers

0
2cbd904ebf34e1df5ccd2ded41ce7c16

(102)

on September 15, 2014
at 04:38 PM

A cup of coffee made with 15g of coffee beans provides around 20mg of magnesium. 1

Therefore 5 cups of coffee made with 15g of beans will provide somewhere around 25% of the DV for magnesium

If you search "coffee magnesium" on google you'll get a bunch of pages telling you drinking coffee drains your body of magnesium. I have yet to see good evidence for this.

Another good source is fruit.

170 calories of cantaloupe = 15% Mg

170 calories of watermelon = 14% Mg

170 calories of oranges = 10% Mg

170 calories of cherimoya = 10% Mg

5 strong coffee's (30g per cup) = 50% Mg

With 680 Calories I've achieved 99% DV for Mg

I'd rather drink coffee than take a supplement.

0
Medium avatar

on September 15, 2014
at 01:53 PM

Here are the complete list of zinc and magnesium foods

Zinc - Oysters, Wheat Germ, Beef, Veal Liver, Pumpkin & Squash Seeds, Sesame Seeds, Dark Chocolate, Dried Herbs & Spices, Lamb, Peanuts etc..

Magnesium - Apricots, Banana, Asparagus, Beans, Eggs, Milk, Turkey, Beef, Tuna, Almonds, Sunflower Seeds, Peanuts etc..

 

 

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 03, 2014
at 02:06 AM

If you want palatable whole food sources:

  1. Get your zinc from red meat.
  2. Get your magnesium from tubers or whole grains or leafy veggies or fish.

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on June 03, 2014
at 02:32 AM

or fruit. Specially tropical or originally tropical fruit. I think that, for paleo people, the ratio Mg/P matters, there is so much P in their diet (this is a short form to keep track of Ca/Mg and Ca/P at the same time. I ignore Ca since pulverized egg shells in smoothies allow me to dial this quantity precisely).

It is not a surprise so many supplement, "standard" paleo does not have enough Mg, specially when compared with the paleolithic evidence. And a nutrition data scan shows that tropical fruit has a high ratio (temperate fruit not so much, for example apples have more P than Mg).

0
7904c7276d7e48f1be887fabd263bfd9

(300)

on June 02, 2014
at 11:10 PM

Beef, oysters ( Zinc )

supplements ( Magnesium )

Not really many foods with large amounts of magnesium, you should be getting it from various sources, produce and not, even water and even then it may be wise to supplement.

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