Vitamins and Minerals: Food Sources for Magnesium and Chromium

Magnesium

The Recommended Dietary Allowances for magnesium is 420 mg for men and 320 mg for women. Many people do not meet the Daily Reference Intake (DRI.) A deficiency is associated with a low HDL level and high blood pressure. Magnesium interferes with the absorption of iron and calcium. DO NOT TAKE A SUPPLEMENT IN EXCESS OF THE DRI.

Sources of magnesium are:

 

nuts

 

legumes

 

seeds

 

dark green vegetables

 

chocolate

 

hard water

 

seafood

 

whole grain* breads and cereals

Chromium

DRI for chromium is 30 mcg for males, 20 mcg for females. Most adults don't achieve that in their diet. The presence in food depends on the soil; Michigan soil content is low, but most of the foods we eat come from a variety of geographical areas so getting enough shouldn't be a problem. Chromium may play a role in controlling blood sugar and triglyceride levels. A deficiency is associated with a low HDL and a high LDL in a few small studies; more research is needed, so for now, try to get it in your diet. Supplements are promoted to help people lose weight, but this has not been substantiated by research. Eating a diet high in refined carbohydrate increases the requirement. Chromium is not present in a lot of foods, but most multivitamins contain it.

Food Sources of chromium include:

 

nuts

 

vegetable oils

 

whole grains*

 

mushrooms

 

beer

 

 

*a whole grain is a product made from the unprocessed grain from wheat, rye, oats, barley or brown rice as the major ingredient.

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