Magnesium is an essential mineral that plays a crucial role in various bodily functions, required for over 300 biochemical reactions in the body, ranging from energy production to muscle contraction and nerve function. A co-factor in the process of converting food into energy, magnesium is involved in the production of adenosine triphosphate (ATP), which is the primary source of energy for cells.
Also necessary for muscle contraction and relaxation, it helps regulate muscle contractions and can prevent cramps and spasms. Magnesium supports proper nerve function by regulating the flow of calcium in and out of nerve cells which helps maintain normal nerve impulses and neurotransmitter release. The mineral is important for maintaining a healthy heart rhythm as well as supporting overall cardiovascular health. Here are a few ingredients from which you can benefit the nutrient, if included in your diet.
Spinach
Dark leafy greens like spinach are excellent sources of magnesium. Use it in salads, smoothies, stir fries and more, to make the most of the leafy green vegetable. Swap the spinach with wild, uncultivated greens during the monsoon season, based on the geography you reside in, in order to harvest maximum nutritional benefits of magnesium.
Almonds
Not only are almonds a tasty snack but they are also great source of magnesium. Almonds can be eaten on their own, added to oatmeal, salads or used as a topping for yogurt, desserts and more. Soaking a handful of almonds in water overnight and eating them peeled each morning are known to have amazing health benefits for the body as well as aid in weight loss.
Avocado
Avocado is a versatile fruit that contains a significant amount of magnesium. Enjoy it in salads, smoothies, on toast, or as a base for creamy sauces and dressings. The versatile ingredient can be treated in both – sweet and savoury ways, making it ideal to be used across a wide range of recipes.
Cashews
Cashews, apart from containing good fat, are also a rich source of calcium, iron and magnesium. Eating a handful of roasted cashews for a healthy evening snack, a couple of times in a week, is a great way to ensure that your body receives optimum nutrient intake.
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Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are rich in magnesium. They make a great snack on their own, or you can sprinkle them on yogurt or salads, as well as even grind it with other ingredients to make dips or chutneys. Roasted pumpkin seeds can also be crushed coarsely and added to the dough for rotis and parathas for fortifying their nutritional value.
Quinoa
Quinoa is a nutritious whole grain that contains magnesium along with protein and fibre. It can be used as a base for salads, served as a side dish, or even used in breakfast recipes. Put a desi spin on quinoa by making pulaos or rice recipes by swapping the rice for this alternative grain.
Bananas
Bananas are not only a good source of potassium but also contain some magnesium. They make for a convenient portable snack that is perfect for children, adults and people who suffer from lifestyle ailments. The minerals present in bananas are ideal for enhancing gut health as well as improving overall vitality.