Magnesium is a mineral that has a number of health benefits. It may aid in the metabolism of carbohydrates and fats, the synthesis of protein and DNA, the reduction of blood pressure, the prevention of type 2 diabetes, and the prevention of osteoporosis. For better bone and heart health, the mineral is needed.
It is only ingested by food in the human body. The adult human body contains between 20-25 grams of magnesium, with the bones accounting for 60-70 percent of it. The Indian Council for Medical Research recommends a daily intake of 340 mg for men and 310 mg for women.
Muscle spasms, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction may all be caused by its deficiency. Eating too much of it, on the other hand, will cause diarrhea as the body tries to excrete the waste.
To increase your magnesium intake, include these 8 foods in your diet:
1. Fruits
Avocados are the most effective source of magnesium among fruits, while guavas, bananas, and papayas are also high in the mineral. A single slice of avocado will provide up to 15% of your body’s daily requirement.
2. Vegetables
When it comes to vegetables, the dark leafy greens like spinach and darker lettuce leaves are among the top sources of it. In addition to them, veggies like sweet corn, lima beans, peas, sweet corn, and potatoes are also great sources of it.
3. Dark Chocolate
Dark chocolate, which is high in magnesium and cocoa, can help lower blood pressure. Excessive chocolate consumption, on the other hand, can result in unwanted weight gain.
4. Whole Grains
Whole grains, such as brown rice, are typically high in magnesium and other nutrients. Quinoa, millet, barley, and oats are all magnesium-rich whole grains that make a perfect addition to your daily diet.
5. Beans
Soybean is the bean with the highest magnesium content in the bean family. White beans, French beans, black-eyed beans, and chickpeas also have a high concentration of the mineral.
6. Dairy
It is also abundant in low-fat dairy products such as yoghurt. Goat and mozzarella cheese, in addition to yoghurt, contain large quantities of the mineral.
7. Seeds
Magnesium is abundant in flax and chia seeds, among other foods. Pumpkin seeds, on the other hand, have the highest concentration of the mineral. Pumpkin seeds provide a significant portion of one’s daily magnesium allowance in only one serving.
8. Fish
It is abundant in fish such as salmon, mackerel, and halibut. Furthermore, they are high in protein, which aids magnesium absorption.
The foods mentioned above will help you get more magnesium in your diet. When it comes to food, make wise decisions. To better understand your choices, speak with India’s top diet and fitness coaches.
