What are the dietary sources of magnesium?

The best dietary sources of magnesium are kelp and other seaweeds, nuts, whole grains, and tofu. Fish, meat, milk, and most commonly eaten fruits are quite low in magnesium.

Dietary sources of preformed carnosine include meat, poultry, and fish. The average daily intake of carnosine from foods is estimated to be in the range of 50 to 250 mg depending upon the amount of meat, poultry, or fish in the diet. Typical dosages of carnosine supplementation range from 100 to 300 mg daily.

Alfalfa sprouts, along with soybeans, clover, and flaxseed, are the most significant dietary sources of phytoestrogens, beneficial compounds that include isoflavones, coumestans, and lignans. A number of studies in human, animal, and cell culture systems suggest that dietary phytoestrogens play an important role in the prevention of menopausal symptoms, osteoporosis, cancer, and heart disease. Phytoestrogens are thought to work through a number of mechanisms, including:Producing estrogenic and anti-estrogenic effectsInducing the return of normal cell differentiation in cancer cellsSuppressing angiogenesis, the formation of new blood vessels needed to fuel cancer cellsInhibiting proinflammatory cytokinesProviding antioxidant activitySince phytoestrogens have much lower estrogenic activity than human estrogens but do bind to human estrogen receptors, they can help normalize the effects of estrogen in the body.

When estrogen levels are too low, phytoestrogens supply some estrogenic activity, but when estrogen levels are too high, the same phytoestrogens, by using up available estrogen receptors, block out powerful human estrogens, causing an anti-estrogenic effect. Estrogenic activity is implicated in the majority of breast cancers, and research now suggests that thyroid cancer may also be an estrogen-dependent disease. A recent population-based case-control study looked at the effects of phytoestrogen-rich foods on thyroid cancer incidence.

This study of more than 1,600 women in the San Francisco Bay area revealed that those who frequently ate alfalfa sprouts and soy foods had as much as a 65 percent lower risk for thyroid cancer, regardless of whether they were Caucasian, Asian, or pre- or postmenopausal.

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Dietary sources richest in carnitine are red meats, particularly lamb and beef, and dairy products. Vegetables, fruits, and grains contain little or no carnitine, but the human body can make carnitine from the amino acid lysine, and legumes are a very good dietary source of lysine. There is no established RDA for carnitine; however, adults eating mixed diets that include red meat and other animal products obtain about 60–180 mg of carnitine per day.

Vegans get considerably less, i.e. , about 10–12 mg per day. Carnitine is supplemented from 500 to 4,000 mg per day.