Magnesium is vital for well-being, refined foods are poor source of it, 27 best food source of Magnesium

A balance of magnesium is vital to the well-being of all organisms. 

About 60% of the magnesium in our body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood.

Inadequate magnesium intake frequently causes muscle spasms, and has been associated with cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction.

The Recommended Dietary Allowance (RDA) of magnesium for men 19-51+ years is 400-420 mg daily and 310-320 mg for women, RDA of magnesium for pregnancy is 350 to 400 mg/day depending on age of the woman, for lactation RDA of magnesium ranges 310 to 360 mg/day, for children ages 1–13 years the RDA increases with age from 65 to 200 mg/day. 

Although many foods contain magnesium, it is usually found in low levels. As with most nutrients, daily needs for magnesium are unlikely to be met by one serving of any single food so 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, in general, are poor sources of the nutrient e.g. 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. 

27 best food source for magnesium and the amount of magnesium in them:

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