The 6 Nutrients Mothers Need Most

Magnesium

  • Benefits for Moms

    Consider magnesium the overlooked mineral for moms: A British study found that it can reduce the tension, mood swings, irritability, and anxiety that accompany PMS. It also works with calcium and vitamin D to keep bones strong. The trouble is, the typical woman in her 20s to 40s falls short by about 100 mg daily.
  • Your Daily Needs

    310 mg for women ages 19 to 30 (including those who are breastfeeding), 350 mg for pregnant women ages 19 to 30, 320 mg for women 31 to 50

  • Great Sources

    1/2 cup soynuts (196 mg), 1/2 cup tofu (128 mg), 1 cup cooked black beans (120 mg), 1 oz. almonds (86 mg), 3 oz. fish (87 mg), 1 cup cooked brown rice (84 mg), 1/2 cup cooked spinach (78 mg), 1 oz. cashews (74 mg)
  • Runners-up

    1 cup cooked oatmeal (56 mg), 1 medium baked potato with skin (55 mg), 1/2 cup edamame (54 mg), 1 cup cooked wild rice (52 mg)
  • Supplemental Advice

    Pass on supplements. With a healthy diet, it's easy to get enough magnesium from foods, says Carter.

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