Magnesium Benefits: In today’s world where physical appearance matters, protein, carbs and healthy fats often win the race while one quiet mineral often gets ignored – Magnesium!
Surprisingly, this unsung nutrient is involved in at least hundreds of reactions that help keep your heart beating steadily, your body muscles relaxed, your energy levels stable and your nerves calm and composed.
Modern-day lifestyles that are packed with processed foods, stress, irregular meals and sedentary motions leave your body with magnesium deficiency. Therefore, it is important to understand how magnesium supports your body, how to find and utilize it and how it can help you with better sleep, stronger bones, smoother digestion and a more resilient heart.
Magnesium Benefits-How Magnesium Helps Your Body?
Magnesium helps in the conversion of food you consume into usable energy to support the enzymes that drive more than 300 biochemical reactions in the body. When magnesium levels are low, you may feel more weak, fatigued or sluggish even with adequate food and sleep.
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In addition to these advantages, it is also beneficial for nerve and muscle function. Magnesium helps muscles contract and relax properly, which is why low magnesium is associated with twitches, cramps or restless legs, especially at night. In the nervous system, it helps in the regulation of the release of neurotransmitters that affect stress response, mood and sleep quality.
Rich Sources Of Magnesium In Everyday Foods
The good news! Many common and affordable foods are naturally rich in magnesium.
Some of the best natural sources of magnesium include:
- Leafy green vegetables: Spinach, methi (fenugreek leaves), sarson (mustard greens), amaranth leaves and other dark greens are excellent choice as the mineral sits in the centre of the chlorophyll molecule.
- Nuts and seeds: Almonds, cashews, peanuts, pumpkin seeds, sunflower seeds and sesame (til) are highly rich in magnesium along with protein and healthy fats.
- Other foods: Avocado, bananas, tofu, dark chocolate (ideally 70% cocoa or higher) and some types of fish add extra magnesium while also offering other nutrients.
- Legumes and pulses: Lentils, chana, rajma (kidney beans), chickpeas and soybeans are valuable contributors of magnesium. Furthermore, they add fibre and plant protein to your diet.
- Whole grains and millets: Brown rice, whole wheat, oats and traditional millets like ragi, jowar and bajra retain more magnesium than refined or polished grains. Replacing parts of your maida or white rice with any of these can be helpful to improve mineral intake.
Best Time And Tips To Consume Magnesium-Rich Foods
Magnesium from food products is best absorbed when spread throughout the day instead of a single large dose. For instance, you may include seeds or nuts in breakfast, leafy greens or pulses in lunch and whole grains along with greeny vegetables in dinner. Combining magnesium sources with foods containing vitamin B6 and other B vitamins (common in whole grains and pulses) may aid overall metabolism.
Things To Avoid And What Not To Take With Magnesium
Certain combinations and high supplemental doses require caution and therefore a high sense of care and diligence is required, after having a word with a medical practitioner.
Focusing on fresh, minimally processed foods, whole grains, pulses, nuts, seeds and greens is a safer, more sustainable way to meet daily needs.
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.