Magnesium isn't one of the minerals you often hear about. But it's worth taking a closer look. Magnesium is found in foods such as whole grains, nuts, fish and vegetables. And a new study finds that adequate magnesium may be especially important for those at greatest risk of diabetes.

The study, published in Diabetes Care and led by Tufts University researcher Adela Hruby, found that initially healthy people with the highest magnesium intake were 37 percent less likely to develop high blood-sugar levels or excess circulating insulin, referred to as metabolic impairment. Those already diagnosed with metabolic impairment who consumed the most magnesium were 32 percent less likely to develop diabetes than those consuming the least.

The 2,582 participants in the study were part of the Framingham Heart Study Offspring cohort, whose average age was 54. Participants were followed for seven years, during which they were given medical exams and completed diet questionnaires. Hruby and colleagues grouped participants into five categories based on magnesium intake calculated from their diets. Overall those with the highest intake had just half the risk of developing diabetes of those with the lowest magnesium consumption.

Only 50 percent of Americans achieve the recommended dietary allowance for magnesium, which is 400-420 mg per day for adult men and 310-320 mg per day for adult women.

So what should you eat to boost your magnesium intake? Seeds and seed kernels, nuts and nut butters, ready-to-eat bran or shredded wheat cereals, fish, cooked green leafy vegetables, whole grains and beans.

Information courtesy of the Tufts Health & Nutrition Letter, May 2014.

Q and A

Q: Are wheat tortillas a good choice as I try to eat whole grains more often? Do the ones with spinach and tomato offer extra nutrition?

A: Most wheat tortillas are made with enriched wheat flour, which is a refined grain and not the same as whole wheat. If you are buying tortillas to use at home, look for whole-wheat flour tortillas, with whole-wheat flour first on the ingredient list (or get whole-grain corn tortillas). Most of the time, the colored tortillas labeled with vegetable names, such as "spinach" or "tomato" are made with refined wheat flour, so they are not whole-grain. The amount of vegetable used in making them is just for color, providing zero to four percent of daily value for vitamins A or C, which is nutritionally minimal. Despite how healthy it sounds to have a "vegetable" tortilla, you'll make a much bigger contribution to your health by making sure that what you roll up inside the tortilla includes lots of vegetables. Keep in mind that even among whole-wheat options, differences in tortilla diameter and thickness produce a wide range in calories. Compare brands when shopping: You'll typically find choices with 150 to 200 calories per tortilla. That makes each tortilla equal in calories and carbohydrate to two or two-and-a-half slices of bread. For a healthy meal, have one whole-wheat wrap or tortilla filled with plenty of vegetables and some beans or chicken for protein. Then, if you're still hungry, add an extra salad or raw vegetables on the side.

American Institute for Cancer Research.

Recipe

Here's a recipe to boost your magnesium with fish — Grilled Halibut with Peach and Pepper Salsa from Cooking Light magazine. It can also be cooked in the oven.

Grilled Halibut with Peach and Pepper Salsa

Salsa:

1 1/3 cups coarsely chopped peeled yellow peaches (about 1 pound)

1 cup chopped red bell pepper (about 1 medium)

1/3 cup thinly sliced green onions

1/3 cup chopped fresh arugula

1/4 cup fresh lemon juice (about 2 lemons)

4 teaspoons chopped fresh oregano

1/8 teaspoon salt

1/2 habanero pepper, seeded and minced

1 garlic clove, minced

Fish:

4 teaspoons fresh lemon juice

4 teaspoons olive oil

1/2 teaspoon paprika

1 garlic clove, minced

4 (6-ounce) skinless halibut fillets

3/8 teaspoon salt

3/8 teaspoon freshly ground black pepper

Cooking spray

To prepare salsa, combine first nine ingredients; toss gently. Let stand 30 minutes before serving. Prepare grill to medium-high heat. To prepare fish, combine 4 teaspoons juice, oil, paprika, and 1 garlic clove in a large, shallow glass baking dish, stirring with a whisk. Add fish to juice mixture; turn to coat. Cover and let stand 15 minutes. Remove fish from marinade; discard marinade. Sprinkle fish evenly with 3/8 teaspoon salt and black pepper. Place fish on a grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Serve fish with salsa. Yield: Four servings (serving size: 1 fillet and about 2/3 cup salsa).

Per serving: 267 calories, 35.3 g protein, 11.8 g carbohydrate, 8.6 g fat, 52 mg cholesterol, 2.3 g fiber, 389 mg sodium.

Charlyn Fargo is a registered dietitian with Hy-Vee in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.