Almonds, cashews, and pumpkin seeds are excellent sources of magnesium. (Representative Image)
A deficiency in magnesium has been associated with various health issues, including anxiety, depression and fatigue.
Just like calcium and iron, magnesium is a powerhouse nutrient that should be on your radar when planning a balanced diet. This versatile mineral not only supports heart health but also enhances nerve function, promotes restful sleep and boosts mental well-being. It’s vital to understand which seasonal foods are naturally rich in magnesium to meet your nutritional needs. A magnesium deficiency can lead to unwanted issues like anxiety, depression and fatigue, making it essential to incorporate magnesium-rich foods into your meals.
To make it easier for you, we’ve compiled a list of delicious and nutritious magnesium-packed foods to elevate your diet.
Green leafy vegetables
Packed with magnesium, leafy green vegetables help regulate neurotransmitters responsible for mood and balancing stress hormones like cortisol. Unsure how to incorporate them into your meals? Enjoy them as salads, blend them into smoothies, or sauté them with a bit of oil or ghee and garlic. You might also try adding a raita made with leafy greens to your lunchtime meal.
Nuts and seeds
Almonds, cashews, and pumpkin seeds are excellent sources of magnesium. Add them to your dishes, such as smoothies, yoghurts, and other meals, to boost flavour without compromising on health. Other alternatives like chia seeds and flaxseeds also provide a substantial amount of this essential mineral.
Legumes
Including beans, lentils, chickpeas, and black beans in your diet supports healthy brain function. Additionally, they can reduce symptoms of depression and anxiety by aiding the synthesis of neurotransmitters. Incorporate them into soups, stews, or salads, or cook up a variety of curries.
Whole grains
To maintain steady blood sugar levels, opt for brown rice, quinoa, oats, and whole wheat. In addition to promoting mood stability, these grains support the production of serotonin, contributing to a calmer and more balanced state of mind.
Bananas
This fruit is high in potassium and also provides a good amount of magnesium. Enjoy the yellow delight as a snack, or blend it into smoothies and pair it with peanut butter for a nutrient-rich meal.
Dark chocolate
Dark chocolate with at least 70% cocoa is a great alternative for magnesium intake. Not only is it a delectable dessert, but it can also be used in baking and smoothies.
