Magnesium is vital for maintaining heart health, helping regulate heart rhythms and supporting vascular functions. Additionally, it plays a role in regulating blood pressure, making it crucial for athletes who aim to maintain a healthy and stable cardiac performance during and after workouts.

Magnesium has a calming effect on the nervous system and can help improve sleep quality, making it a beneficial addition for athletes needing to recover their strength overnight. According to research, taking magnesium supplements before bed can enhance muscle relaxation and improve deep sleep, contributing to overall performance and recovery.

Magnesium is critical in glucose metabolism and can improve insulin sensitivity, making it essential for managing blood sugar levels, especially for athletes needing to maintain optimal energy levels during workouts. Moreover, magnesium is known to reduce psychological stress, which can lower the risk of stress-related disorders and enhance the body's ability to cope with physical and mental pressures.

A variety of foods high in magnesium can effectively support muscle and nerve functions. Among these are spinach, kale, black beans, lentils, and pumpkin seeds. These foods can easily be incorporated into the diet through smoothies, salads, or even as nutrient-rich side dishes.

Leafy Greens: Nutrient Powerhouses

• Spinach: 79 milligrams of magnesium per 100 grams.
• Kale: 57 milligrams of magnesium per 100 grams.
• Leafy greens are low in calories and perfect for those following a calorie-controlled diet. They can be added to smoothies, made into nutrient-rich salads, or sautéed as a side dish.
• Legumes: Protein and Magnesium Combo
• Black Beans: 171 milligrams of magnesium per 100 grams.
• Kidney Beans: 140 milligrams per 100 grams.
• Pinto Beans: 176 milligrams per 100 grams.
• Lentils: 36 milligrams per 100 grams.
• Chickpeas: 115 milligrams per 100 grams.
• Legumes are an excellent source of magnesium and support muscle and nerve functions while providing fiber and protein.

Soy: Versatile and Nutritious

• Soy Milk: 25 milligrams of magnesium per 100 grams.
• Edamame: 64 milligrams per 100 grams.
• Soy is perfect for adding to smoothies or as a protein and magnesium-rich snack.

Whole Grains: Magnesium-Rich Staples

• Quinoa, brown rice, and oats are strong sources of magnesium.
• Brown Rice: 43 milligrams of magnesium per 100 grams.
• Whole or Brown Bread: 59 milligrams of magnesium per 100 grams.

These options are ideal for improving daily diet and increasing magnesium content.

Seeds: Tiny but Mighty

• Pumpkin Seeds: 592 milligrams of magnesium per 100 grams.
• Sunflower Seeds: 325 milligrams per 100 grams.
• Sesame Seeds: 351 milligrams per 100 grams.
• Chia Seeds: 335 milligrams per 100 grams.

Seeds are perfect for sprinkling on salads and yogurt, providing an impressive amount of magnesium.