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Pumpkin, sunflower, and chia seeds are high in magnesium. Just a small handful added to your oats, poha, or salads can support muscle recovery, nerve signals, and energy production
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Almonds, cashews, and Brazil nuts are rich in magnesium. A quick mid-morning nibble not only staves off hunger but keeps your magnesium, and focus, in check
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Greens like spinach, methi, and kale are good for your health. Lightly steam or sauté them to preserve minerals. Pair with dal-chawal or roti for a hearty, magnesium-packed meal
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White rice and maida may be easier to cook, but brown rice, oats, and whole wheat offer more than just fibre. They’re rich in magnesium too. Slowly make the switch and your bones (and belly) will thank you
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Lentils, chickpeas, moong, and rajma aren’t just for vegetarians. They help keep bone strong and give you steady energy. Full of protein and magnesium, they’re a must on any Indian thali
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If you think milk is only for calcium, think again. A warm glass of milk in the morning or at bedtime adds to your daily magnesium intake, helping nerves and muscles relax and recharge
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The market offers several options, but not all cereals are created equal. Pick ones with added magnesium, lower sugar, and wholegrain goodness. It’s a quick way to start the day right
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Creamy and delicious, avocado might seem like a new-age food, but it’s loaded with magnesium and healthy fats. Spread on toast or add to salads, your heart and brain will benefit
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You don’t have to feel guilty about this chocolate. A small square of good quality dark chocolate (70 percent cocoa or more) provides magnesium and lifts your mood, a win-win situation
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Magnesium works best when you eat a balanced plate. Vitamin D, fibre, and even vitamin C can help absorption. Try spinach with lemon, nuts with dates, or oats with curd