Why you need it: Magnesium is involved in more than 300 chemical reactions throughout the body, and is needed for energy metabolism in every cell.
Symptoms of deficiency: Muscle cramps, jumpiness, fatigue, diabetes, high blood pressure
How much you need: 320mg a day
Average daily intake: About 250mg. People eating mostly processed foods get much less.
1 cup black bean soup: 294mg
1 medium-sized oat bran muffin: 200mg
1/4 cup pumpkin seeds: 190mg
6 Brazil nuts: 120 mg.
1/4 c. sunflower seeds: 113 mg
6 Brazil nuts: 100mg
1 cup edamame: 100mg