Ana Pérez, physician: "It's the star mineral for keeping your muscles, nerves, and energy at their best."

There's a mineral that plays an essential role in both physical and mental health, and a deficiency can manifest itself with fatigue , muscle cramps , or sleep problems . Maintaining adequate levels of this nutrient is key for the body to function properly and maintain its energy balance.

Family doctor Ana Pérez Ballesta emphasizes the importance of magnesium in our daily diet and defines it clearly: "It's the star mineral for keeping your muscles, nerves, and energy at their best." She also points out that it "helps reduce stress and improve sleep," insisting that its presence in our daily diet is essential for the body's overall well-being.

Magnesium is involved in numerous physiological processes, including the regulation of muscle function, the nervous system, and blood sugar levels, as well as contributing to blood pressure control, according to the U.S. National Institutes of Health. This mineral also helps delay bone deterioration and reduce fatigue after physical activity, making it an indispensable ally for those who exercise regularly.

Foods rich in magnesium

Dr. Pérez explains that this mineral can be found in various plant-based foods. "Magnesium is present in almonds and walnuts , spinach and chard , avocado , pumpkin and sunflower seeds , bananas , and very dark chocolate ," she explains. Incorporating these products into your diet helps maintain adequate levels and prevent nutritional deficiencies.

The expert recommends including them daily and, if possible, consuming them at night, as they promote better rest . "Your health begins with what you eat," the doctor emphasizes, highlighting the importance of a balanced diet for overall well-being.

According to the U.S. National Institutes of Health, adult men should consume between 400 and 420 milligrams of magnesium daily, while the ideal amount for women is between 310 and 320 milligrams. Maintaining these levels helps ensure proper muscle and nerve function, as well as adequate energy production.