Ideas in this flowchart

• Magnesium is an essential dietary mineral found in many foods, but many Americans do not meet the recommended intake.
• Magnesium is part of chlorophyll, the green pigment vital for photosynthesis in plants.
• Dietary sources of magnesium
• Green leafy vegetables are good dietary sources because magnesium is present in chlorophyll.
• Fish, dairy products, meats, whole grains, and nuts contain high concentrations of magnesium.
• Chocolate, coffee, and hard water also contain a good amount of magnesium.
• The food-content table gives magnesium amounts and Daily Values for common foods.
• Examples with relatively high amounts include almonds (80 mg), cashews (74 mg), soymilk (61 mg), and black beans (60 mg).
• Other listed sources include edamame (50 mg), bread (46 mg), avocado (44 mg), brown rice (42 mg), and yogurt (42 mg).
• Lower listed amounts include oatmeal (36 mg), salmon (26 mg), chicken breasts (22 mg), and an apple (9 mg).
• Most people in America do not fulfill the RDA for magnesium in their diets.
• Western dietary patterns contribute to low magnesium intake.
• Western diets typically include low fish intake.
• Western diets typically include an unbalanced consumption of refined grains versus whole grains.
• Source: Dietary Supplement Fact Sheet: Magnesium, National Institutes of Health, Office of Dietary Supplements.