Noshing on nuts and other magnesium-rich foods may help to reduce the risk of metabolic syndrome, new research suggests.

A recent study published in the journal Circulation examined the relationship between magnesium and the risk of metabolic syndrome. In the study, researchers followed a group of young adults for 15 years, assessing their intake of magnesium and the occurrence of metabolic syndrome. Among the study participants, those who developed metabolic syndrome had the lowest intake of magnesium.

Magnesium is essential for carbohydrate metabolism and a disruption in the metabolism of carbohydrates may contribute to type 2 diabetes and metabolic syndrome. Magnesium is also important to the health of your cardiovascular system, as it regulates cholesterol levels and plays a role in maintaining the flexibility of blood vessels.

Get your daily dose of magnesium in foods like almonds, Swiss chard, pumpkin seeds, spinach and wild salmon.