Generally, calcium, iron and vitamins get the spotlight when it comes to nutrients that are important. Sometimes called “the forgotten mineral,” magnesium is one of the most critical minerals that your body needs daily.
More than 300 processes take place inside the human body with the help of magnesium. It assists with muscle contraction and relaxation, aids in proper nerve activity, maintains regular heartbeat, builds bones, regulates blood sugar and aids in energy production from food. Your body just won’t work properly if it doesn’t get enough magnesium.
However, it is highly surprising that magnesium deficiency is common in India, despite its importance. We have seen many patients at Criticare Hospital, Lucknow, whose fatigue, muscle cramps and sleep have considerably improved after normalising magnesium levels in their bodies. This blog deals with the best foods high in magnesium, and particularly the foods that are rich in magnesium that you are likely to find in your everyday Indian vegetarian diet.
How Many Milligrams Of Magnesium Per Day?
The recommended daily intake is different for males and females as well as for different age groups. The adult male requirement is around 400-420 mg/day. The amount of calcium an adult woman needs is 310-320 mg per day. Pregnant women require a slightly higher amount of about 350-360 mg. A child or adolescent should take 130-360mg, depending on their age. These needs can easily be obtained with a balanced diet and an appropriate selection of foods.
Low levels of magnesium can lead to various symptoms and conditions
Sometimes the symptoms of magnesium deficiency are not immediately apparent. However, after a while, low levels may lead to muscle cramps and spasms, constant tiredness, inability to sleep, frequent headaches, irregular heartbeat, anxiety and poor concentration. If you have several of these symptoms and you experience them regularly, a simple blood test can tell you if your magnesium is a problem or not.
Here are the top foods that are good sources of Magnesium
India has a long tradition of vegetarianism, and a lot of day-to-day Indian foods contain a high amount of magnesium naturally. This is a very simple food chart of the ideal foods that are available in the Indian kitchens that are rich in magnesium:
Dark Leafy Vegetables
One of the richest sources of magnesium for Indian kitchens is Palak (spinach). About half the daily magnesium level for an adult woman is found in one cup of cooked spinach. Methi (fenugreek leaves) and sarson (mustard greens) are also good choices, which are widely available across India, at a very low cost in India throughout the year.
Legumes and Pulses
Rajma, Chana, Moong dal and Urad dal are all excellent sources of magnesium. Cooked rajma has approximately 74 mg, and cooked chana has approximately 79 mg per cup. One of the easiest and cheapest methods to increase your magnesium intake naturally is to have a dal or legume dish in your diet every day.
Nuts and Seeds
Pumpkin seeds contain a whopping amount of magnesium: 150 mg per 30 grams. Pumpkin seeds are one of the richest sources of magnesium, with approximately 150 mg per 30g. Other foods like almonds, cashews and groundnuts are also rich in magnesium and can make a good snack food. A few mixed nuts a day can help you get some magnesium into your diet without changing your diet drastically.
Whole Grains
Brown rice, whole wheat, jowar, bajra and ragi are much richer in magnesium compared to their refined counterparts. Bajra is, in particular, an excellent source and has been a major grain in various parts of India for centuries. Switching to whole-grain foods instead of white rice and refined flour is a low-risk, high-reward change to make for added nutrition.
Bananas
Banana is one of the richest magnesium foods in India that is easily available. A medium-sized banana contains approximately 32 mg of magnesium, along with potassium and B6. Eating bananas as a snack is simple and inexpensive, and can help you get your magnesium levels up throughout the day.
Dark Chocolate
If you’re not a fan of bitter chocolate, but you still love that sweet treat, here’s some good news: Dark chocolate containing a high cocoa content does provide a decent amount of magnesium. A 30g serving equates to approximately 64mg. Opt for chocolate that contains 70 percent cocoa or more for the nutritional value, but lower sugar content.
The following are some easy ways to increase your intake of magnesium in your diet
Eating sufficient magnesium doesn’t need to be a complex diet. Have a handful of soaked almonds or pumpkin seeds as the first meal of the day. Use bajra or jowar flour to make rotis as whole grain flour, as opposed to refined wheat flour. Serve a dal/lentil or legume course at both lunch and dinner. Include at least 3-4 times a week in your diet, the palak/methi in big quantities. Have a banana for a snack between meals, rather than snacking on processed or packaged foods.
These small, but very useful, changes can have a substantial impact on your Magnesium levels over time and not affect your normal eating patterns.
When Food Is Not Enough!
For some individuals (including those with certain health disorders and those who are severely deficient), dietary adjustments alone may not be enough. Your doctor can then recommend taking magnesium supplements. But any supplement needs to be taken with medical supervision. Excessive consumption, as a supplement, may lead to digestive problems and may also have more serious side effects in rare cases.
The nutrition and wellness team at Criticare Hospital in Lucknow offers tailored nutrition assessments to help you receive nutritional support safely with the appropriate choice of food and, ultimately, supplements if needed.
Conclusion
In India, magnesium is a nutrient which is essential for every day of your life but is generally lacking in food consumption. Fortunately, India has plenty of ‘natural’ sources of magnesium, such as palak, rajma, bajra, almonds, and more. There are a couple of ways to keep your levels at a healthy level, and one of them is by making some thoughtful additions to eating your regular meals.
For a complete evaluation of the nutritional status or in case of complaints of magnesium deficiency, reach out to the expert team at ‘Criticare Hospital’ today in Lucknow. We want to help you to get the nutrition, feel and live your best life.
