The buzz around magnesium is so much in current times that many people are blindly investing in supplements. Magnesium is a multi-functional nutrient that supports heart health, helps nerve function, aids in healthy sleeping, and improves mood, among several other roles. Hence, the buzz around this great nutrient!
While it is advisable for many to buy magnesium supplements, as per their bodily requirements, for others, dietary magnesium is enough to meet their daily needs. As a healthy practice, always try to meet your nutritional requirements through seasonal foods, and then, if the symptoms of magnesium deficiency persist, consult a doctor and take the appropriate dosage of magnesium supplements.
Why do we need optimal levels of magnesium in our body?
Magnesium regulates the activity related to heart rate. It works by balancing calcium and potassium levels in the cells. The correct magnesium levels help prevent abnormal heart rhythms or arrhythmias, ensuring that the heart beats in a stable and regular rhythm.
Magnesium has lots of benefits in maintaining the health of the heart. It helps in intracardial contraction and myocardial contraction. It also keeps a check on the number of calcium ions that can enter the heart muscles. It helps in maintaining good cardiac rhythm.
Inadequate magnesium can cause irregular heartbeats or even more serious cardiovascular problems such as palpitations or arrhythmias. It helps relax the blood vessels, lower blood pressure, and reduce heart strain. This is particularly important for women, as they have a higher risk of heart disease after menopause.
So, a diet rich in magnesium can help maintain our heart rhythm and the contraction of the heart muscles.
Furthermore, magnesium deficiency has also been linked to conditions like anxiety, depression, and fatigue.
Natural Source of Magnesium
The trick to increase the bioavailability of magnesium lies in how and when we eat the food.
Bananas: Bananas are well-known for their high potassium content, but they also provide a good amount of magnesium. Enjoy bananas as a snack, add them to smoothies, or slice them over oatmeal or yogurt. They also pair well with peanut butter for a tasty, nutrient-rich snack.
Green leafy vegetables: Magnesium in leafy greens helps regulate neurotransmitters that influence mood, such as serotonin, the “feel-good” chemical—additionally, magnesium aids in balancing stress hormones like cortisol. One can enjoy leafy greens in salads, smoothies, or sautéed with a bit of oil or ghee and garlic. Try adding spinach to morning smoothie or include spinach raita in your lunchtime meal for an extra boost of magnesium.
Whole grains: Whole grains such as brown rice, quinoa, oats, and whole wheat are packed with magnesium. Whole grains help maintain steady blood sugar levels, which is crucial for mood stability. They also support the production of serotonin, contributing to a calmer, more balanced state of mind. Swap refined grains for whole grains in your meals. For breakfast, enjoy a bowl of oatmeal or whole-grain toast. Try a quinoa salad or brown rice as a side to your main dish at lunch or dinner.
Legumes: Beans, lentils, chickpeas, and black beans are all rich in magnesium. Magnesium from legumes can support healthy brain function and reduce symptoms of depression and anxiety. It helps in the synthesis of neurotransmitters that manage mood and stress. Make legumes a part of soups, stews, or salads. Lentils make a great base for curries or grain bowls.
Nuts and seeds: Almonds, cashews, and pumpkin seeds are particularly high in magnesium. In addition, chia seeds and flax seeds also provide a substantial amount of this essential mineral. One can add nuts and seeds to smoothies, yogurt, or oatmeal. Roasted almonds or cashews make a great snack, and seeds can be sprinkled over salads or baked into bread.
Berries: Strawberries, blueberries, and raspberries are not only rich in antioxidants but also provide a decent amount of magnesium. The combination of magnesium and antioxidants in berries can help reduce inflammation and oxidative stress, both of which are linked to mood disorders. Berries are great on their own as a snack or added to smoothies, yogurt, and oatmeal. You can also mix them into salads or use them in baking.
Dark chocolate: Good news for chocolate lovers: dark chocolate is a significant source of magnesium, as well as antioxidants. One must opt for dark chocolate with at least 70% cocoa. A small square can be a satisfying treat, or you can use dark chocolate in baking, smoothies, or as a topping for yogurt and fruits.
Quick ways to add magnesium in diet
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One must start the day with a magnesium-rich breakfast: Combine oats, chia seeds, and almond butter with a handful of berries for a nutrient-packed breakfast. Smoothies with leafy greens, bananas, and yogurt are also a great option.
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Snack wisely during the day: Keep nuts, seeds, and dark chocolate on hand for easy snacks that will give you a quick magnesium boost.
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Cook with magnesium-rich ingredients: Use quinoa or brown rice as your base for meals, and add legumes, fatty fish, or tofu as your main source of protein. Stir in leafy greens for added benefits.
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Mix it up: Rotate your sources of magnesium to get a variety of nutrients.
Sufficient levels of magnesium are vital for our heart health and overall health. Therefore, be sure to include naturally magnesium-rich food in your diet. For customized dietary tips – CLICK HERE.
