Magnesium

Magnesium is the chemical element in the periodic table that has the symbol Mg and atomic number 12. Magnesium is the eighth most abundant element and constitutes about 2% of the Earth's crust by weight, and it is the third most plentiful element dissolved in seawater. This alkaline earth metal is primarily used as an alloying agent to make aluminium-magnesium alloys, sometimes called "magnalium" or "magnelium".

Food sources

Green vegetables such as spinach provide magnesium because the center of the chlorophyll molecule contains magnesium. Nuts, seeds, and some whole grains are also good sources of magnesium.

Related Topics:
Spinach - Nut - Seed

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Although magnesium is present in many foods, it usually occurs in small amounts. As with most nutrients, daily needs for magnesium cannot be met from a single food. Eating a wide variety of foods, including five servings of fruits and vegetables daily and plenty of whole grains, helps to ensure an adequate intake of magnesium.

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The magnesium content of refined foods is usually low. Whole-wheat bread, for example, has twice as much magnesium as white bread because the magnesium-rich germ and bran are removed when white flour is processed. The table of food sources of magnesium suggests many dietary sources of magnesium.

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Water can provide magnesium, but the amount varies according to the water supply. "Hard" water contains more magnesium than "soft" water. Dietary surveys do not estimate magnesium intake from water, which may lead to underestimating total magnesium intake and its variability.

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Following are some foods and the amount of magnesium in them:

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• spinach (1/2 cup) = 80 milligrams (mg)
• peanut butter (2 tablespoons) = 50 mg
• black-eyed peas (1/2 cup) = 45 mg
• milk, low fat (1 cup) = 40 mg