Magnesium is vital for good bone health and the proper functioning of muscles and nerves. Deficiencies in this key mineral can increase the risk of developing migraine headaches, osteoporosis and irregular heartbeats.

According to the Institute of Medicine’s Food and Nutrition Board, the recommended daily allowance for magnesium is 310–320 mg for women over age 19 and 400–420 mg for men of the same age. Here are some good food sources for this important mineral:

  • spinach 
  • black beans 
  • almonds 
  • baked potato with skin on 
  • peanut butter