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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Magnesium is the most underrated mineral behind calm moods, solid bones, and better sleep. Here are 10 tasty foods to get your daily dose naturally.
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It helps calm nerves and anxiety, improves sleep quality, supports muscle function, regulates blood sugar, and might also help ease PMS and headaches.
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100g of Pumpkin seeds provide around 500mg of magnesium. They work great as a snack; just 1 or 2 tbsp daily can work great. Opt for roasted seeds or sprinkle them on oats, salads, or smoothies. They are also rich in zinc and omega-3s, making them a perfect snack.
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100g of raw spinach provides around 86mg of magnesium. So toss it into your daal, smoothies, palak paneer, or cheelas. It will work as a combo for energy & immunity.
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100g of raw spinach provides around 86mg of magnesium. So toss it into your daal, smoothies, palak paneer, or chelas. It will work as a combo of energy and immunity.
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They are desi and dense in nutrients. 100g of raw beans has 197mg of magnesium. Add them to tacos, salads, or rajma-style curries; they are also a fab source of plant-based protein.
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100g uncooked rajma has about 164mg of magnesium. It is loaded with plant-based protein, fibre & iron, making it perfect for rajma chawal, soups, or wraps. It also helps keep one full, supports muscles & balances blood sugar.
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100g of uncooked drumstick (moringa) leaves have up to 97mg of magnesium; it is also packed with iron, calcium, and antioxidants too. Add to your sambar, daal, or parathas, or make a detox soup to take nutritional advantage.
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100g uncooked green gram has around 198 mg of magnesium; it is a good source of protein and fibre, making it perfect for vegetarians and vegans. Prepare dal, have sprouts or boil them, and add them to your salad for an ideal snack.
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Make magnesium a habit; try to mix and match daily for variety and diversity, like one leafy green, one seed/nut, and one legume.
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