Foods high in apigenin include:
- Celery* (particularly green celery hearts)
- Bell peppers*
- Herbs and spices such as coriander, licorice, marjoram, oregano, rosemary, and tarragon.
- Brussels sprouts
Avocado*: One medium avocado contains 58 mg of magnesium. This creamy and delicious fruit is also packed with several other Foundation Supplements such as Vitamins K, D, and C, as well as boron, copper, and folate.
Black beans*: Black beans, while acidifying, are packed with magnesium. In fact, one cup of black beans contains an impressive 120 mg of magnesium. They are also rich in potassium, iron, and fiber. Additionally, they contain good amounts of bone-saving antioxidants.
Salmon*, Mackerel*, Halibut*, or Haddock: Fish, especially fatty fish, is packed with magnesium. One salmon filet, for example, contains 106 mg of magnesium. Vitamin D, potassium, and selenium are also abundant in fish. And, as Savers know, the fish listed here are anti-inflammatory in nature.
Yogurt*: One cup of whole-milk yogurt (preferably grass-fed and organic) contains nearly 30 mg of magnesium. It is also an excellent source of calcium and zinc, two Foundation Supplement powerhouses.
Corn: There are 33 mg of magnesium in one ear of corn. Make sure you get it organically grown. Otherwise, chances are the corn will be genetically modified (GMO). Rich in Vitamin C and loaded with the phytochemicals lutein and zeaxanthin, corn adds a sweetness to a meal that can’t be replicated elsewhere.
Onion*: In addition to its high Vitamin C and fiber content, one cup of chopped onions contain 0.2 mg of manganese, which is equivalent to 10% of the recommended daily value. A good source of polyphenols and bone-saving antioxidants, they are a great addition to your diet.
Garlic: Just three cloves of garlic contain 0.2 mg of manganese. Garlic has numerous health benefits, and one study demonstrated the positive effect it has on bone density.10
Tomato*: One serving of tomatoes contains 0.1 mg of manganese. Packed with the powerful antioxidant lycopene, tomatoes have been scientifically shown to protect and stimulate the production of bone-building osteoblasts.11
Foods Packed With Both Magnesium and Manganese
Brown Rice*: Although acidifying in nature, the numerous health benefits of brown rice make it such that it’s often regarded as a superfood. Just one cup of this grain provides you with 88% of the daily value for manganese and 20% of your daily needs for magnesium. As a bonus, it is also rich in fiber, thus reducing inflammation in the body. But make sure you consume it in moderation, since rice (and more so brown rice), has been found to contain arsenic.
Cabbage*: This alkalizing vegetable contains both magnesium and manganese. In fact, just one cup of shredded cabbage provides 19 mg of magnesium and 0.1 mg of manganese. As a member of the cruciferous family, cabbage is packed with several bone-building nutrients such as Vitamin C, Vitamin K, potassium, and folate.
Lima Beans*: While most beans are acidifying, the lima bean is alkalizing and contains 12 Foundation Supplements. Just one cup of lima beans offers 81 mg of magnesium and 0.97 mg of manganese.
Spinach*: Popeye knew a thing or two about strength, and he loved spinach. One cup of cooked spinach contains 1.7 mg of manganese, or 84% of the daily recommended and 157 mg of magnesium.
Pine Nuts*: If you are looking to add a bit of buttery flavor to your recipes, look no further than the pine nut. These tasty seeds contain more manganese than any other ingredient in this recipe. Just a half-cup of pine nuts contains 6 mg of manganese, or nearly 300% of your daily recommended intake! Equally impressive, it contains approximately 170 mg of magnesium. It is also filled with several bone-building Foundation supplements such as Vitamins B1, B2, and B3, zinc, and Vitamin K.
Whole wheat tortilla*: Whole wheat flour is a source of several micronutrients, including manganese and magnesium.