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Date: | Mon, 20 Jan 2003 09:39:56 +1100 |
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At 16:06 -0500 19/1/03, Alex Shvartsman wrote:
>Can anyone estimate how much sardines/ leafy greens we need to consume to
>reach 1500 mg of calcium (and magnesium, for that matter)
All figures are per 100 grams of the food, from USDA database.
Sardines: 382 mg calcium, 39 mg magnesium
Swiss chard: 51 mg calcium, 81 mg magnesium
Spinach: 99 mg calcium, 79 mg magnesium
So, leafy greens appear to be a more balanced supply of calcium
and magnesium than sardines.
Some other good sources of magnesium:
dried pumpkin seeds: 43 mg calcium, 535 mg magnesium
dried watermelon seeds: 54 mg calcium, 515 mg magnesium
flax seeds: 199 mg calcium, 362 mg magnesium
mixed nuts, unsalted: 70 mg calcium, 225 mg magnesium
(All nuts seem to be pretty good, so I included mixed nuts rather
than 10 individual nuts.)
...R.
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