Almonds, cashews, and walnuts not only add crunch to dishes but also provide essential magnesium, often overlooked compared to calcium and iron. Magnesium is vital for over 300 bodily processes, including muscle function, energy production, and bone health. Recommended daily intake varies by age and sex, with adults needing 300-420 mg daily, easily attainable through a magnesium-rich diet.
Reasons for Incorporating Magnesium
Muscle & Nerve Function:
Magnesium supports smooth muscle contractions, including those crucial for heartbeat and digestion.
It aids in transmitting nerve signals, facilitating communication between the brain and body.
Energy Production:
Essential enzymes activated by magnesium help convert food into usable energy, powering daily activities.
Bone Health:
Alongside calcium, magnesium plays a role in maintaining strong and healthy bones by assisting in their structure and mineral absorption.
Blood Pressure Regulation:
Studies suggest that adequate magnesium intake may help regulate blood pressure, potentially reducing the risk of heart disease.
Mood & Sleep:
Magnesium deficiency has been associated with anxiety, depression, and insomnia.
Maintaining optimal magnesium levels may contribute to improved emotional well-being and restful sleep.
Unlocking the Magnesium Treasure Trove in Indian Cuisine
Indulge in Leafy Greens: Explore the magnesium-rich goodness of spinach, fenugreek, and mustard greens through delightful dishes like palak paneer, methi paratha, and sarson ka saag.
Embrace Pulses & Legumes: Elevate your protein intake while reaping the benefits of magnesium with dal makhani, rajma masala, and moong dal chila. For a wholesome snack, savor roasted peanuts (groundnuts).
Discover Seed Sensations: Enhance your meals with pumpkin seeds (pepita) atop raita or soups and infuse chutneys and ladoos with the distinct flavor and magnesium richness of til (sesame seeds), alongside the nuts mentioned earlier.
Opt for Whole Grain Goodness: Enhance your diet with magnesium by replacing refined flour with whole wheat rotis, relishing bajra roti or jowar upma, and indulging in ragi dosa or dalia porridge for a fiber-rich culinary experience.
Tips for Maximizing Magnesium Absorption
Pair magnesium-rich foods with Vitamin C sources: Incorporate fruits and vegetables to enhance magnesium absorption in your body.
Soak and sprout nuts and pulses: Boost digestibility and maximize magnesium bioavailability by soaking and sprouting nuts and pulses.
Opt for whole grains instead of refined ones: Choose whole grains for their higher magnesium content and ability to promote satiety.
Acknowledge the significance of magnesium: Recognize that magnesium plays a crucial role beyond being a mineral; it acts as a conductor, orchestrating the harmony within your body's functions. Sources -The Indian Express Pvt Ltd
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