Many Americans do not get the recommended amounts of magnesium. Magnesium has many strong qualities including helping your immune system, maintaining normal muscle and nerve function, aiding your heart for a steady rhythm and keeping your bones strong. Magnesium may also help protect against heart disease when the body has a sufficient supply. Without this important mineral, bones have a hard time absorbing calcium. It can also help regulate blood sugar levels and can promote a normal blood pressure. Men over the age of 30 require 420 mg per day; women over 30 need 320 mg, with an increase to 360 mg during pregnancy. To meet your daily needs, eat a wide variety of legumes, nuts, whole grains and vegetables. Some foods that are high in magnesium include pumpkin seeds (pepitas), spinach, almonds, wheat germ, peanuts, Swiss chard, halibut, black beans, sunflower seeds, wheat bran, bananas, avocados, dried apricots and soybeans. So try these foods to protect your bones!