Top 5 Common Food Sources of Myo-Inositol
Looking to get higher inositol intake in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of this nutrient, per serving. Overall, there’s very few foods that provide half of the daily value of myo-inositol per serving, so it’s important to choose a variety of foods that deliver smaller amounts and sprinkle those throughout the day. Getting enough myo-inositol as part of a healthy balanced diet is important since a large collection of studies show that getting nutrients from dietary supplements or multivitamins doesn’t improve health outcomes compared to getting nutrients from foods! Always consult a healthcare provider before supplementing.
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Myo-Inositol (mg/serving) | % Recommended Target |
|---|---|---|---|---|---|
| 1 | Grapefruit Juice, Average1 | 290 | 1 cup | 938.6 | 63 |
| 2 | Orange Juice | 301 | 1 cup | 505.9 | 34 |
| 3 | Grapefruit, Average2 | 338 | 1 cup, sections | 457.7 | 31 |
| 4 | Limes | 344 | 1 cup | 411.3 | 27 |
| 5 | Prunes | 176 | 1/2 cup, pitted | 408.9 | 27 |
2Grapefruit, average includes both pink and white grapefruit.
Want to know more about this important nutrient including the benefits of inositol in the body for our overall health, how much myo-inositol we need, and even more awesome myo-inositol rich foods? Keep reading to learn all there is to know!
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What Is Myo-Inositol and What Does It Do?
Myo-inositol (aka inositol or vitamin B8) is a vitamin-like compound. It is a naturally occurring carbohydrate that is an important structural component of cell membranes. It is involved in regulating various biological processes, including glucose metabolism and mediating cell signal transduction in response to a variety of hormones (including insulin), neurotransmitters, and growth factors and participates in osmoregulation. It has been shown to improve insulin sensitivity and support mental health by reducing anxiety.
How Much Myo-Inositol Do We Need?
Currently there are no official guidelines for myo-inositol intake but we have set a recommended target of 1500 mg for adults based on Team Nutrivore’s review of the scientific literature, established with the aim of providing improvements for overall health and reduction in chronic disease risk.
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Myo-Inositol
Myo-inositol is found naturally in a variety of foods, particularly in citrus fruits and their juices, especially grapefruits, oranges, limes, and lemons. Other fresh fruit such as kiwis, nectarines, mangos, peaches, and cantaloupe are great options as are vegetables such as potatoes, sweet potatoes, and green beans. Other sources with high concentrations of myo-inositol include legumes such as great northern beans, kidney beans, and soybeans. Additionally, myo-inositol is present in nuts, organ meats, and whole grains.
Best Food Sources of Myo-Inositol
The following foods have high myo-inositol levels, containing at least 750 mg per serving, making them our best food sources of this valuable vitamin-like compound!
Good Food Sources of Myo-Inositol
The following foods are an excellent or good source of inositol, containing at least 150 mg (and up to 750 mg) per serving and are great options to help increase your intake of this essential nutrient.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
cITATIONS
Expand to see all scientific references for this article.
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