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        Biotin &  Magnesium  

Biotin content of selected foods in Micrograms (ug) per 31/2 oz 100g
 No recommendation but 30 to 100 ug is adequate

  

Yeast, Brewers 200 Peanut Butter 39 Split Peas 18
Liver, Beef 96 Walnuts 37 Almonds 18
Soy Flour 70 Peanuts Roasted 34 Cauliflower 17
Soybeans 61 Barley 31 Mushrooms 16
Rice Bran 60 Pecans 27 Whole Wheat Ceral 16
Rice Germ 58 Oatmeal 24 Lentils 13
Rice Polishing 57 Black Eyed Peas 21 Brown Rice 12

Magnesium content of selected foods in Milligrams (mg) per 31/2 oz 100
RDA recommends  300 mg for 110person, 420 mg for 154pd person, 500mg for 200 pd person

Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production. Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.  

Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Kelp 1,093 Yogurt 120 Black Currant 60
Cheddar Cheese 750 Wheat Bran 119 Date 59
Carob Flour 352 Whole Milk 118 Green Snap Beans 56
Dulse 296 Buckwheat, Raw 114 Globe Artichoke 51
Collard Leaves 250 Sesame Seeds, Hulled 110 Prunes, Dried 51
Kale 249 Olives, Ripe 106 Pumpkin/Squash Seeds 51
Turnip Greens 246 Broccoli 103 Beans, Cooked Dry 50
Almonds 234 English Walnuts 99 Common Cabbage 49
Yeast, Brewers 210 Cottage Cheese 94 Soybean Sprouts 48
Parsley 203 Soybeans, Cooked 73 Wheat, Hard Winter 46
Dandelion Greens 187 Pecans 73 Orange 41
Brazil Nuts 186 Wheat Germ 72 Celery 41
Watercress 151 Peanuts 69 Cashews 38
Goat's Milk 129 Miso 68 Rye Grain 38
Tofu 128 Romaine Lettuce 68 Carrots 37
Figs, dried 126 Apricots, Dried 67 Barley 34
Buttermilk 121 Rutabaga 66 Sweet Potatoes 32
Sunflower Seeds 120 Raisins 62 Brown Rice 32