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Magnesium is one of the most abundant minerals in the body and yet it is never treated as important as the others. A majority of the Indian population has a deficit of magnesium, just because most of us are not aware of what it does for the body.
For most of you who don’t know, Magnesium actually plays a vital role in conveying signals from the brain to the body. It aids in healthy brain development, learning, and even memory. Apart from handling brain functions, Magnesium is also important for the heart. It helps the muscles to relax after they contract because of calcium. The movement of magnesium and calcium together leads to a healthy heartbeat.
And now that you’re acquainted with a few of the roles that magnesium plays in your body, it’s time you read about the food items that are rich in magnesium and add them to your diet right away.
One of the most trending superfoods, Avocados are super rich in Magnesium. In addition to potassium, fiber, Vitamin B, and K, avocados are also rich in monounsaturated fat. One medium-sized avocado has about 58 mg of magnesium.
How to Consume: You can eat it as a fruit, add it to your salad, or make the very famous avocado toasts. You can simply make a paste of avocados, add a few herns and fresh lime and use it a spread over your bread.
2. Whole Grains
Whole grains including wheat, barley, oats, and quinoa are rich in magnesium. While wheat and barley constitute a staple for most of us, oats and quinoa have made way to our kitchens too. They are rich in fiber and helps in preventing heart diseases. For those inclined towards gluten-free grains, oats and quinoa are better choices.
How to Consume: Wheat and barley are mostly consumed as chapatis in Indian households, while oats and quinoa are consumed as complete meals in themselves. You can soak them in water for some time and mix your choice of spices that suit your palate to make them fun and delicious.
3. Seeds and Nuts
A combination of seeds and nuts is the best snack bowl one can ever have. Mix in some almonds and cashews that are rich in magnesium and aids in maintaining your heart’s health with some seeds including flax seeds, pumpkin seeds, and chia seeds that are all rich in magnesium and helps in reducing cholesterol and you are good to go.
How to Consume: Eat a bowl of assorted seeds and nuts as an evening snack or use them as a topping for your salads.
Sitting at the top of the most popular fruits in the world, bananas are eaten by a huge population as a fruit, simply because its tasty and easily available. But when we tell you that it has about 37mg of magnesium, we’re sure you’ll start taking the fruit seriously. It helps in lowering blood pressure, hence preventing heart diseases.
How to Consume: Make a fruit salad with bananas and other fruits. Use it as a topping on your pancakes or drink it as a smoothie before or after your workout.
5. Fatty Fish
Fish is known to be an excellent source of protein but little did we know that it has loads of magnesium too. About 180 gms of salmon contain approximately 53mg of magnesium, which is great for your daily requirements. With an abundance of additional minerals like potassium and vitamin B, it helps in preventing heart diseases.
How to Consume: You can browse through the internet and find yourself a delicious fish recipe and pamper yourself a sumptuous dinner.
6. Leafy Greens
Already popular for being packed with health, Leafy vegetables are also rich in magnesium. You need to add spinach, kale, turnip greens, etc. to your diet right away because one cup of spinach alone has about 157 mg of magnesium.
How to Consume: You can make delicious gravies like Palak (spinach) paneer, etc to add leafy greens to your diet.
7. Dark Chocolate
Another great source of magnesium is a delicious bar of dark chocolate. One ounce of dark chocolate has about 64mg of magnesium. It is also rich in antioxidants, iron, copper, and fiber as well. Try to buy compounds that have at least 70% cocoa content.
Bean curd or tofu is a staple for vegetarians. It is made by pressing soybean milk into white curds. It is also rich in calcium, iron, and protein. A 100gms of tofu has about 53mg of magnesium.
How to Consume: You can eat raw tofu or use it in your salads. It tastes great with Indian gravies as well.
Plant-based foods like lentils, beans, soybean, and chickpeas constitute legumes. Apart from being excellent sources of proteins, they are also rich in magnesium. Their richness in fiber makes them good for maintaining blood sugar and lowering cholesterol.
Magnesium is an important mineral required by your body. The above-mentioned food items are easily accessible and will help you maintain your heart’s and brain’s health.