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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Magnesium is essential for your heart, muscles, and energy, but are you getting enough?
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Magnesium supports over 100 biochemical reactions in your body, yet many Indians are deficient in it.
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Adults need 325 - 385 mg of magnesium daily, depending on age and gender, as per the ICMR RDA 2020.
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With approx. 500mg Magnesium per 100g, these seeds can be used as a crunchy, nutritious snack and can help meet your daily requirements of this mineral as well.
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Cooked spinach is an underrated magnesium powerhouse. Add it to your dals or make palak saag as it has approx. 87mg magnesium per 100g.
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With 124mg of magnesium per 100g, this winter grain is not just high in fiber but also rich in magnesium, making it ideal for rotis.
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These nuts are rich in magnesium, protein, and healthy fats. 1 small handful, approx 10g of almonds, gives around 30 mg of magnesium.
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With 160mg of magnesium per 100g, legumes like black beans are a great source of both protein and magnesium. Add it to your soups or curries.
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Some signs of magnesium deficiency include muscle cramps, fatigue, anxiety, and poor sleep could be signs that your magnesium is low.
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Balance your thali with these magnesium rich foods. Small tweaks can lead to big health benefits.
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