essential nutrients

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Magnesium is involved in hundreds of bodily functions, from keeping your muscles, nerves and heart functioning to regulating your immune system. Boosting your intake could help keep your mood steady, as research has found an association between low levels and depression and anxiety (not to mention migraines). A magnesium deficiency may also contribute to heart attacks and hypertension.

You need: 320 mg for women; 420 mg for men.

You get: Although we hear a lot about the importance of magnesium, studies show that more than half of us don't get enoughwe're 100 mg short, on average, of the recommended amount.

Good sources: Nuts are magnesium powerhouses (almonds have the highest amount, at 80 mg per ounce, but cashews are a close second). Also look for green vegetables like spinach and okra, as well as soybeans, legumes, seeds and unrefined whole grains.

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As a reminder, always consult your doctor for medical advice and treatment before starting any program.