Magnesium deficiency is a common health disorder nowadays. It can lead to severe health problems. Magnesium is an essential mineral required to maintain healthy, strong bones. It is required by the muscles and nerves to function properly, in order to maintain a good cellular health. Too little magnesium in the diet can result in health hazards. Some of which include bone disorders, high blood pressure, muscle spasms, constipation, nausea, fatigue, heart burn, osteoporosis, loss of appetite, anxiety and depression.
On an average, an adult should consume about 400 micrograms of magnesium per day. Magnesium plays a vital role in the human health to maintain our body functions. It is necessary for certain chemical reactions that take place in the body. Magnesium supports a healthy immune system, prevents inflammation, maintains bone integrity, boosts heart health and fights certain cancers.
According to a recent study, it also reduces the risk of diabetes. Therefore, it is advisable to include foods that are rich in magnesium in our diet. In this article, we at Boldsky are listing out some of the foods you should consume every day to avoid magnesium deficiency. Read on to know more about it.
Whole grains are good sources of magnesium. They provide a good amount of fibre and essential nutrients, including magnesium. Other rich sources of magnesium include oats, millet, buckwheat and quinoa.
Magnesium deficiency occurs when we don't eat sufficient amounts of leafy greens in our diet. Leafy greens such as kale, swiss chard and lettuce are some good sources of magnesium. Spinach provides about 6 percent of the daily recommended amount of magnesium.
Bananas are energy-providing foods. It is a magnesium-rich food. It provides about 8 percent of the daily requirement of magnesium. Consuming bananas every day is the best way to increase the amount of magnesium content in the body.
Fishes are great sources of omega-3 fatty acids and vitamin D. Oily fishes not only contribute to the magnesium requirement of the body, but also protect us by maintaining the blood pressure levels and heart disease.
Dark chocolate is also rich in magnesium. It is a good source of antioxidants and contributes to the daily requirement of magnesium. It also assists in weight loss.
Legumes such as kidney beans, lentils and black beans also fall in the list of magnesium-rich foods. Roasted soybeans provide the daily recommended amount of magnesium.
Yoghurt contains both calcium and magnesium that boost the health of bones. A cup of yoghurt increases magnesium intake by 47 micrograms. Therefore, include yoghurt in your daily diet and increase the amount of magnesium in your body.