Magnesium

Magnesium is a chemical element with the symbol Mg. Magnesium is a vital component of a healthy human diet. Green vegetables such as spinach provide magnesium because of the abundance of chlorophyll molecules. Nuts (especially cashews and almonds), seeds, and some whole grains are also good sources of magnesium. Although many foods contain magnesium, it is usually found in low levels. Eating a wide variety of fruits, vegetables, and grains will help ensure adequate intake of magnesium.

Because magnesium readily dissolves in water, refined foods, which are often processed or cooked in water and dried, are generally poor sources of the nutrient. For example, whole-wheat bread has twice as much magnesium as white bread because the magnesium-rich germ and bran are removed when white flour is processed.