Magnesium – Add it in your Diet

Magnesium is the most important mineral that helps the body in performing daily activities. The mineral helps in regulating the varied biochemical reactions in the body while reducing the risk of various health ailments like migraines, headaches, high blood pressure and type 2 diabetes. Magnesium plays a major role in the development of bones while boosting energy levels. The deficiency of this mineral in the body can easily take you close to various health ailments while increasing the inflammation in the various parts of the body and hence it is extremely vital to consume accurate doses of this mineral from natural food sources. Here we bring you magnesium-rich foods along with some easy and nutrition rich recipes that will enrich you with the right quantities of magnesium.

• Avocados: Avocados offers great quantities of magnesium and only one avocado provides about 58 milligrams of magnesium that can do wonders on your overall health and well-being. Apart from this avocado are also a great source of other essential vitamins and minerals like potassium, B vitamins and vitamin K and can help in reducing inflammation, stabilising cholesterol levels while keeping you full for a longer period of time. You can relish the goodness of avocados in the form of salads, sandwiches or have it fresh.

Recipe- Avocado Hummus
Avocado hummus is one of the great recipes to get the optimum nourishment. All you have to do is take 20 grams of chickpeas and 20 grams of avocados and mash them both together. Now, add some cumin powder, chopped coriander, salt, pepper and lime juice over it and mix it well. Enjoy this hummus with your vegetable sticks, whole wheat loaves of bread, toasts or baked snacks.

• Spinach: Spinach and other leafy greens provide high quantities of magnesium and just one of spinach can provide you with about 157 milligrams of magnesium. Apart from this, spinach also offers other heart-healthy nutrients like vitamin A, C, K, iron and manganese that can provide quite impressive benefits to your health.

Recipe- Spinach Salad
Take a bowl and add some of your favourite chopped vegetables to it. You can take broccoli, bell peppers, mushrooms, olives and lettuce. Now, add a cup of spinach to that bowl and mix it together. Add a teaspoon of olive oil, lemon juice, black pepper and salt over it and mix it well. Your salad is ready!

• Pumpkin seeds: Around 28 grams of pumpkin seeds can provide 150 milligrams of magnesium and can fulfil 37% of the daily recommended intake. Also, pumpkin seeds are high in fibre and other essential nutrients that can decrease cholesterol levels while keeping you feel fuller for a longer period of time.

Recipe- Flavoured Roasted Pumpkin Seeds
Take a pan and heat it. Now, add some pumpkin seeds in it and roast it well. Once done add your favourite spices, salt and pepper over it and enjoy at any time of the day.

• Tofu: 100 grams of tofu can provide you with 53 milligrams of magnesium and can fulfil 13% of the daily recommended intake. Tofu is also a great source of calcium, iron, manganese and selenium. You can enjoy tofu in salads, sandwiches, wraps or baked.

Recipe- Herbs and Peas Tofu
Take a pan and heat some oil in it. Now add onion and peas in it and sauté it well. Once done take the chopped vegetables and add them to the pan along with the tofu. Toss it with your favourite herbs and spices with salt and pepper and it’s done!

Footnote

Do try these above-written recipes to get the right quantities of this mineral. Do not forget to tell us which one is your favourite.