This mineral plays a crucial role in regulating blood pressure, blood sugar, and calcium metabolism. Several large observational studies suggest that a high dietary intake can strengthen bones as well as reduce the risk of heart disease and type-2 diabetes. Other research shows that it may help ease migraines and that high magnesium levels may help people fall asleep faster and sleep more soundly. That's another reason to eat green leafy vegetables, legumes, nuts, and whole grains.