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May 05, 2 min read Comments. Though it may not be as well known as other essential minerals like potassium and calcium, magnesium is absolutely crucial for healthy body functioning. Those who consume less than their recommended amount of magnesium are likely to have elevated inflammation in the body, which can put you at risk for cancer, diabetes, heart disease, and other health conditions. Deficiency is also associated with osteoporosis. Foods high in magnesium include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, and dark chocolate.