TABLE 7.

Food sources of trace metals and recommended upper limit.

Metals	Food sources of trace metals	Dietary reference upper limit
Magnesium	Grains, green leafy vegetables, almonds, coffee, and dark chocolate	420 mg/day
Zinc	Dry fruits (especially pine nuts, peanuts, nuts and almonds), all kind of meat, milk, cereals, and eggs	40 mg/day
Copper	Dry fruits, pine nuts, hazelnuts, soy beans, black-eyed beans/peas and lentils, dark chocolate	10 mg/day
Selenium	Fish, seafood, eggs, offal, and red meat	400 mcg/day