Food That Contains Zinc Selenium Magnesium

Many whole grains are also high in b vitamins selenium manganese and fiber.

Food that contains zinc selenium magnesium.

Vitamins and minerals present in rye in good amount include all b vitamins manganese phosphorous zinc copper and magnesium. Mushrooms are fungi that contain many nutrients including vitamin d iron and about 12 mcg of selenium in a 100 gram serving. Nuts and seeds are packed with an array of minerals but particularly rich in magnesium zinc manganese copper selenium and phosphorus certain nuts and seeds stand out for their mineral content. Rye provides nearly 50 of the daily value of selenium.

Zinc helps your body make proteins heal wounds and maintain its immune function while selenium is an antioxidant that aids in reproduction and thyroid hormone metabolism. The recommended dietary allowance or rda for magnesium for men is 420 milligrams or mg and for women 320 mg. Magnesium is vital for enzyme activity and energy production and assists in nerve transmission. Magnesium plays an important role in bone health and blood pressure regulation.

Try these 16 vegetarian friendly recipes with mushrooms. The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day. In addition to zinc lamb contains vitamin b12 riboflavin selenium niacin phosphorus and iron. The essential minerals magnesium and selenium are often overlooked.

Rye also contains 30 of protein. A deficiency can result in irritability nervousness depression muscle weakness and worsened premenstrual syndrome. A 100 gm serving of rye contains 35 3 mcg of selenium. This whole grain is rich in dietary fiber omega 6 and omega 3 fatty acids.

6 7 milligrams 45 percent dv lamb is a rich source of many vitamins minerals. Summary one large egg contains 5 of the dv for zinc as well as a host of other nutrients including protein healthy fats b vitamins selenium and choline. Brown rice is always a good substitute for white rice because it has a lower glycemic index score has more potassium more magnesium more selenium and fewer carbohydrates. A 1 ounce 28 gram serving of dry buckwheat contains 65 mg of magnesium which is 16 of the rdi.