How To Get Zinc And Magnesium In Your Diet

In fact sciencedaily has estimated that as much as 50 of us have a magnesium deficient diet. Oysters have the highest amount of zinc.

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how to get zinc and magnesium in your diet

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Youll get 74 mg and 493 of your daily value.

How to get zinc and magnesium in your diet. The mineral also helps build. The national institutes of health recommends 11 mg of zinc to adult men and 8 mg to women. Shellfish contains significant levels of zinc.

Meats and dairy all provide zinc. Pregnant and breastfeeding women are suggested to stick to slightly higher intake. Zinc deficiency symptoms include.

This can be helpful if you dont get enough. Before you try natural ways to get zinc it is better to consider whether this mineral is in deficiency in your body. One of the best ways to get zinc is to eat shellfish.

Whole food sources are best because they also contain zinc copper and other nutrients that all work together in the body applegate says. Magnesium is essential for health but it is estimated that about two thirds of americans do not get the recommended daily value of 400 mg. The best way to get zinc naturally from your diet is to eat plenty of zinc rich foods.

Make sure you incorporate plenty of leafy greens seeds beans nuts fish and whole grains into your daily meals to increase your magnesium intake. Different amounts are advised for different age groups and genders. With magnesium you get a good part of your intake by eating a varied and balanced diet full of magnesium rich foods such as spinach nuts beans and wholegrains.

Zinc is involved in many important processes in your body and absolutely essential for good health. Even though most americans get enough zinc from their meat rich diet some people take more as a supplement by itself or as part of a multivitamin. Magnesium helps maintain the proper levels of other minerals such as calcium potassium and zincyour heart muscles and kidneys all need magnesium to work properly.

But aim to get no more than 50 percent of your total magnesium intake from supplements. Taking excess amounts of zinc may be needed if a person is deficient and should be done with caution. Oysters provides a high amount of zinc almost 500 dv per 3.

However food sources dont always supply enough and if youre found to have a deficiency you can boost your dietary magnesium intake with supplements. We absorb zinc best from animal based sources. Here are the 10 best foods that are high in zinc.

If youre concerned its always best to talk to your doctor. The modern western diet is typically high in carbohydrates and grains which arent great sources of zinc or magnesium. For 3 ounces of oysters you will get five times the daily value dv of zinc.

A general recommendation for zinc is to eat zinc rich foods in your diet and you can also take a multivitamin that provides about 100 rda of zinc.

Top 10 Foods Highest In Zinc