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Almonds in your morning muesli, cashews in curries and walnuts in salads add a delightful crunch and magnesium, which is often overshadowed by its flashier mineral counterparts like calcium and iron. Yet it plays a critical role in keeping our bodies running smoothly. This versatile mineral is involved in over 300 biochemical processes, impacting everything from muscle function and energy production to bone health and sleep.
The recommended daily intake of magnesium varies depending on age and sex. Adults typically need between 300-420 mg per day and a diet rich in it should be enough.
WHY YOU NEED MAGNESIUM
- Muscle & Nerve Function: Smooth muscle contractions, from your heartbeat to digestion, rely heavily on magnesium. It also helps transmit nerve signals, keeping your brain and body in communication.
- Energy Production: Magnesium activates enzymes essential for converting food into usable energy, fuelling your daily activities.
- Bone Health: Alongside calcium, magnesium contributes to strong and healthy bones by aiding in their structure and mineral absorption.
- Blood Pressure Regulation: Studies suggest sufficient magnesium intake might help regulate blood pressure, potentially reducing the risk of heart disease.
- Mood & Sleep: Magnesium deficiency has been linked to anxiety, depression, and insomnia. Maintaining optimal levels may contribute to better emotional well-being and restful sleep.
WHAT ARE MAGNESIUM-RICH FOODS?
The Indian culinary landscape offers a treasure trove of magnesium-rich ingredients. Here are some delicious ways to incorporate them into your diet:
- Leafy Green Symphony: Palak paneer, methi paratha and sarson ka saag are just a few ways to enjoy the magnesium bounty of spinach, fenugreek and mustard greens.
- Pulses & Legumes: Dal makhani, rajma masala and moong dal chila are not only protein powerhouses but also excellent sources of magnesium. Don’t forget roasted peanuts (groundnuts) for a healthy snack.
- Seed Sensations: Apart from nuts mentioned above, sprinkle pumpkin seeds (pepita) on raita or soups, and incorporate til (sesame seeds) in chutneys and ladoos for their unique flavour and magnesium content.
- Whole Grain Goodness: Swap refined flour for whole wheat rotis, opt for bajra roti or jowar upma and enjoy ragi dosa or dalia porridge for a fibre-rich and magnesium-packed experience.
HOW TO MAXIMISE MAGNESIUM ABSORPTION
- Combine your magnesium-rich foods with Vitamin C sources: Fruits and vegetables enhance magnesium absorption.
- Soak and sprout nuts and pulses: This improves digestibility and increases bioavailability of magnesium.
- Choose whole grains over refined ones: They’re richer in magnesium and keep you fuller.
Remember, magnesium is more than just a mineral — it’s the conductor keeping your body’s symphony in perfect harmony.
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Sources 2/ https://indianexpress.com/article/health-wellness/magnesium-rich-diet-health-iron-calcium-9156608/ The mention sources can contact us to remove/changing this article |
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