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SUPPLEMENTS AND THE BEST WAY TO GET THEM

   Dietary sources of Magnesium                                        Calcium content in various preparations

Food Source
Serving Size
Magnesium Content
100% Bran
1 oz                    
134 mg
Florida avocado
½ med
103mg
Toasted wheat germ
1 oz
90mg
Dry roasted almonds
1 oz
86mg
Shredded wheat cereal
2 biscuits
80mg
Pumpkin seeds
½ oz
75mg
Dry roasted cashews
1 oz
73mg
Cooked spinach
Baked potato with skin
Cooked Soybeans
½ cup
1 med
½ cup
65mg
55mg
54mg
Chocolate bar
1.45 oz
45mg
Preparation
% Calcium
Carbonate
40
Tricalcium phosphate
38
Dicalcium phosphate
31
Bone meal
31
Oyster shell
28
Dolomite
22
Citrate
21
Lactate
13
Gluconate
9
Glubionate
6.5

 

 

 

 

 

 

 

 

 

 

Ways to Increase Intestinal calcium absorption:

        Vitamin D administration
       Taking it with food
       Take with calcium carbonate

 For people with high cholesterol, constipation, diabetes, and insulin resistance:                                                             

  Good source of dietary fiber                                                       Good dietary source of soy protein
Food
Serving
Fiber Content
Soluble Fiber
Kidney beans
½ cup
4.5 g
1.0   g
 Spinach
½ cup
2.0 g
0.5 g
Potato with skin
1 med
4.0 g
1.0 g
Apple
1 med
3.0 g
0.5 g
Oatmeal
¾ cup
3.0 g
1.0 g

Foods
Serving
Soy Content
Soy flour
¼ cup
8 g
Soy breakfast links
2 links
6.5 g
Soy burger
1 patty
10 g
Green soybeans
½ cup
7 g
Soynut non-dairy butter
2 tbsp
8 g

 

 

 

 

 

 

Fiber has glucose lowering effects!!!

Other good sources of fiber include:

ü        Metamucil

ü        Konsyl

ü        Yerba Prima (Psyllium husk powder)

ü        Nature’s Way (Psyllium husk seed)         

                                                                                                        





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