Heading to the gym? You won’t get much of a workout without magnesium, which plays a critical role in the muscle activity. Research suggests that getting your fair share may double your strength gains from resistance training.

Another vital role magnesium plays is to protect against heart disease, which kills more than 350,00 men a year. The mineral appears to encourage artery dilation and inhibit blood clotting. A good magnesium goal is 350 milligrams. You’ll get more than one-third of this by eating a breakfast of two cups shredded wheat, a glass of skim milk and a banana. Cooked spinach contains over 150 milligrams a cup. The mineral is also found in seafood, nuts and meats.