Magnesium

Magnesium's Role in Your Diet


Magnesium is a mineral necessary for more than 300 biochemical reactions in the body. It is used by every cell and is important for maintaining heart rhythm, nerve function, metabolism, and bone strength.

According to the National Institutes of Health, surveys indicate that many Americans don't consume enough magnesium — despite the fact that this important mineral is plentiful in many whole foods (like nuts, fish, and whole-grain breads). Insufficient magnesium intake is linked to cardiovascular disease and diabetes.

The diet that emphasizes a balanced meal plan consisting of nutrient-dense whole foods is a good source of magnesium. Magnesium is notably absent in refined flour — yet another reason to avoid processed foods.

Here are a few good sources of magnesium.

Almonds
Avocado
Cashews
Halibut
Hummus
Lentils
Peanuts
Pumpkin seeds
Spinach
Wheat germ
Whole-grain breads

It's unnecessary to supplement your diet with magnesium unless you have a specific health problem that results in a significant loss of magnesium. Deficiency-causing illnesses include untreated diabetes, alcoholism, severe diarrhea, and chronic or severe vomiting.