Although we often hear about the importance of minerals like calcium, potassium, and foods high in iron, magnesium is frequently omitted from the conversation, yet it is a key mineral involved in numerous functions in the body. Magnesium plays an integral role in over 300 different enzymatic reactions in the body, with functions spanning the gamut from protein synthesis and blood sugar regulation to controlling blood pressure and conducting nerve and muscle impulses. It forms a major structural component of bones and teeth and acts as an electrolyte, helping transport calcium and potassium ions across cell membranes, which is necessary to maintain a heartbeat, nerve impulses, and muscle contractions.
Unfortunately, national data shows that nearly 50% of adults in the United States do not meet the recommended daily allowance (RDA) of magnesium, which is between 400-420 mg for men, depending on age. Endurance athletes are particularly prone to magnesium deficiencies due to the excess loss of magnesium in sweat, so if you work out a lot, your magnesium needs may be even higher. The good news is that there are plenty of healthy foods high in magnesium. Regularly consuming foods high in magnesium can help ensure your body has a plentiful supply of this vital mineral. Keep reading for a list of the foods highest in magnesium and make room on your shopping list for a few of your favorites.
Brazil Nuts
Nuts certainly have earned their well-deserved reputation of being nutritious...
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