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Dingo Jellybean

What foods are high in zinc/copper/magnesium?

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I've been trying to find the answer, but mostly what I've found was "Eat a lot of zinc", but I would...if I knew where to look.

I hear that for every 30mg of zinc you need 2mg of copper...so any suggestions? I heard zinc was found in oatmeal, but the label didn't have any zinc values. I heard it was in spinach in good amounts, but the label had no zinc values.

I want to take a multi-vitamin, but they are not nearly as beneficial as from a more natural source. So suggestions would be nice.

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I read this in Dr. Perricones book, The Clear Skin Prescription...good sources of zinc are brazil nuts,oatmeal(slow cooking,not instant),chicken,halibut,salmon,turkey and sunflower seeds.Good sources of magnesium are almonds,avocados,dried soybeans,oatmeal,peanuts,and tofu.It doesnt say anything about copper so Im not sure about that.HTH :)

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