13 Foods Packed With Magnesium, the Nutrient Every Single Organ Requires

A study done by the U.S. government reveals that 68% of Americans consume below the recommended amount of magnesium. In fact, 19% of Americans consume less than half the RDI of magnesium. On top of that, the government’s RDI for magnesium is actually too low for optimal health. Research shows that magnesium cuts metabolic syndrome by 22%. Metabolic syndrome controls abdominal obesity, high blood sugar, high blood pressure, and high cholesterol, so its importance in your daily diet can't really be stressed enough.

"Magnesium is an essential mineral that is required by all of the cells of the human body in order to stay healthy," explains certified holistic health coach and co-founder of Raw Generation, Jessica Rosen. "Magnesium is pertinent to many of the body's everyday biochemical processes from heart function, to energy production, to muscle movement. Thus, a large magnesium intake from food sources is required on a regular basis, and even a slight deficit will negatively impact the body's ability to function properly. If you struggle with something like insomnia, that's a sign you may be magnesium-deficient."

"Magnesium is a part of over 300 enzymes in the body," explains Jonathan Valdez, owner of Genki Nutrition and media representative for New York State Academy of Nutrition and Dietetics. "The typical American diet is inadequate in magnesium. The people who are most likely to be deficient in magnesium are men older than 70 years of age and teenage girls. Typical foods that contain magnesium are legumes, nuts, seeds, whole grains, green leafy vegetables, fortified breakfast cereals, milk, yogurt and other milk products, Valdez explains, adding, "If you're not on a plant-based diet and drinking your recommended 3 servings of dairy per day, you can bet you're not getting enough magnesium."

Registered dietitian and The Diet Detox author Brooke Alpert recommends a specific supplement on top of foods with magnesium. "Magnesium is an important mineral that's needed for hundreds of biochemical reactions in the body," explains Alpert. "It supports everything from your immune system, to your heart, blood sugar control and nerve and muscle functioning. While it's found naturally in foods, it's one of the leading nutrient deficiencies in adults. I recommend a magnesium supplement, specifically Natural Calm ($40), to almost all my clients."

Looking to add more magnesium to your diet? Us too. Fortunately, the professionals let us in on some good options.