If you’re like half of all Americans, you only get about 80 percent of your recommended daily amount of magnesium. And since you’re a guy, that magic number is 400 mg. But where do you even get magnesium? And an even better question: Why the hell do you need it?

Magnesium is one of those nutrients often forgotten about—but it shouldn’t be, because it’s necessary for a load of your body’s biochemical reactions: Muscle, nerve and bone function; energy metabolism; blood sugar and blood pressure regulation…hey, you believe us yet? Can we get on with this?

Research also shows that magnesium may play a role in protecting against diabetes and heart disease, so you probably shouldn’t mess around. But don’t worry—we’ve made it easy for you to get your fill from food. Here, 5 magnesium-rich dishes to work into your diet.