Almonds, palak and ragi dosa: Why is a diet rich in magnesium as important as iron and calcium? | Health and Wellness News

Almonds in your morning muesli, cashews in your curry, and walnuts in your salad add a pleasant crunch and magnesium, but they're often overshadowed by flashier minerals like calcium and iron. However, it plays an important role in keeping our bodies moving smoothly. This versatile mineral is involved in more than 300 biochemical processes, impacting everything from muscle function and energy production to bone health and sleep.

The recommended daily intake of magnesium varies depending on age and gender. Adults typically require 300 to 420 mg per day, and a diet rich in this is sufficient.

Why do we need magnesium?

• Muscle and nerve function: Smooth muscle contractions, from heartbeat to digestion, are highly dependent on magnesium. It also helps transmit nerve signals, keeping the brain and body communicating.
• Energy production: Magnesium activates essential enzymes that convert food into usable energy, providing energy for daily activities.
• Bone Health: Magnesium, along with calcium, contributes to strong, healthy bones by supporting bone structure and mineral absorption.
• Regulating blood pressure: Research suggests that getting enough magnesium can help regulate blood pressure, which may reduce your risk of heart disease.
• Mood and sleep: Magnesium deficiency is associated with anxiety, depression, and insomnia. Maintaining optimal levels may contribute to better mental health and restful sleep.

What are magnesium-rich foods?

Indian food culture is a treasure trove of magnesium-rich foods. Here are some delicious ways to incorporate it into your meals.

• Leafy Green Symphony: Palak Paneer, Methi Paratha and Sarson Ka Saag are just a few that enjoy the magnesium bounty of spinach, fenugreek and mustard greens.
• Pulses and legumes: Dal makhani, rajma masala, moong dal chilla are not only a great source of protein but also a good source of magnesium. Don't forget roasted peanuts (groundnuts) for a healthy snack.
• Seed Sensation: Apart from the nuts mentioned above, sprinkling pumpkin seeds (pepitas) in raita and soups or incorporating til (sesame seeds) in chutneys and laddoos gives it a unique flavor and magnesium content .
• Whole Wheat Deliciousness: Swap refined flour for whole wheat roti, opt for bajra roti or jowar upma, and enjoy ragi dosa or dalia porridge for a fiber- and magnesium-rich experience.

How to maximize magnesium absorption

• Combine magnesium-rich foods with sources of vitamin C. Fruits and vegetables increase absorption of magnesium.
• Soak and sprout nuts and legumes: This improves digestibility and increases magnesium bioavailability.
• Choose whole grains over refined grains. Whole grains are rich in magnesium and keep you full for longer.

Remember that magnesium is not just a mineral, but a conductor that keeps the body's symphony in perfect harmony.

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