Boosts your diet with these magnesium-rich foods: Banana, yoghurt, whole grains, more

Bananas are a convenient and portable fruit that is also rich in potassium. They provide a good source of magnesium and can help regulate muscle and nerve function. (Image: Canva)

Magnesium is an essential mineral that plays a crucial role in many bodily functions, including muscle and nerve function, blood sugar control, and bone health. Ensuring adequate magnesium intake can support overall health and prevent deficiencies that may lead to various health issues.

Here are some magical foods that are particularly rich in magnesium listed by Delhi- based nutritionist Piyali Shekhawat.

Dark leafy greens

Spinach: Spinach is a versatile green vegetable that can be added to salads, smoothies, and cooked dishes. It is rich in magnesium and also provides iron, calcium, and several vitamins. Whether fresh, cooked, or blended into a green smoothie, spinach is an excellent addition to any diet.

Kale: Kale can be used in salads, soups, and smoothies. It is not only high in magnesium but also boasts a high content of vitamins A, C, and K, as well as fibre and antioxidants. This makes kale a nutrient-dense green that supports overall health.

Nuts and seeds

Almonds: Almonds are great as a snack or added to dishes for extra crunch. They are high in magnesium, healthy fats, protein, and fibre. Eating almonds can help support heart health and provide sustained energy.

Cashews: It can be eaten raw or added to various dishes. They are rich in magnesium and also provide iron and healthy fats. Cashews make a creamy base for dairy-free sauces and desserts.

Pumpkin seeds: These are perfect topping for salads or eaten on their own. They are an excellent source of magnesium, zinc, and healthy fats. These seeds are easy to incorporate into your diet by adding them to granola, yoghurt, or baked goods.

Sunflower seeds: These can be added to salads, granola, or enjoyed as a snack. They are high in magnesium and also contain vitamin E, which is important for skin health. Sunflower seeds are versatile and add a crunchy texture to many dishes.

Legumes

 Black beans: These are excellent in soups, stews, and salads. They are high in magnesium, protein, and fibre, which help maintain healthy digestion and blood sugar levels. Including black beans in your diet can also provide a significant amount of iron.

Chickpeas: Chickpeas are versatile in salads, stews, and can be made into hummus. They are a rich source of magnesium, protein, and fibre. Chickpeas can be roasted for a crunchy snack or blended into creamy spreads.

Lentils: Lentils are great in soups, salads, and side dishes. They are high in magnesium, protein, and iron, making them an excellent food for vegetarians and vegans. Lentils cook quickly and absorb flavours well, making them a staple in many cuisines.

Whole grains

Quinoa: Quinoa is a complete protein and can be used as a base for salads or sides. It is rich in magnesium and also provides iron and fibre. Quinoa is a gluten-free grain that can be substituted for rice or pasta in many recipes.

Brown rice: Brown rice is a staple grain that pairs well with many dishes. It is higher in magnesium than white rice and also provides fibre and essential minerals. Brown rice is a versatile grain that can be used in a variety of savory and sweet dishes.

Oats: These are perfect for breakfast as oatmeal or added to smoothies and baked goods. They are high in magnesium and also provide a good source of soluble fibre, which can help lower cholesterol levels. Oats are a nutritious way to start the day.

Avocado

Avocado can be added to salads, sandwiches, or made into guacamole. It is high in magnesium, healthy fats, and fibre. Avocado is also rich in potassium, which helps regulate blood pressure. Its creamy texture and mild flavor make it a versatile ingredient in many dishes.

Bananas

Bananas are a convenient and portable fruit that is also rich in potassium. They provide a good source of magnesium and can help regulate muscle and nerve function. Bananas are a great addition to smoothies, oatmeal, or enjoyed on their own as a quick snack.

Yoghurt

Yoghurt contains magnesium along with probiotics for gut health. It is also a good source of calcium and protein. Adding yoghurt to your diet can support digestive health and provide a satisfying and nutritious snack or breakfast option.