Magnesium deficiency: Include these foods in your daily diet to manage healthy level

Magnesium is very important for essential bodily functions like muscle regulation, energy production and more. (Image: Canva)

Magnesium is a vital mineral that plays a crucial role in numerous bodily functions. It helps regulate muscle and nerve function, supports energy production, and contributes to bone health. Essential for cardiovascular health, magnesium also aids in maintaining normal blood sugar levels and promotes a balanced mood. Despite its importance, many people do not get enough magnesium through their diet, which can lead to various health issues. Incorporating magnesium-rich foods like leafy greens, nuts, and whole grains, or considering supplements, can help meet your body's needs and support overall well-being.

According to Rohit Sharma, a cardiologist  from Delhi's Felix Hospital. Here are ten reasons why your body needs magnesium and sources to ensure you get an optimal level of magnesium:

Reasons why your body needs magnesium:

Energy production: Magnesium helps convert food into energy and supports ATP (adenosine triphosphate) production, which is crucial for energy.

Muscle function: It plays a role in muscle contraction and relaxation, helping prevent cramps and spasms.

Bone health: Magnesium is vital for bone formation and helps maintain bone density by assisting in calcium regulation.

Nerve function: It supports nerve function by helping to regulate neurotransmitters, which send messages throughout the nervous system.

Cardiovascular health: Magnesium helps maintain a normal heart rhythm and is crucial for cardiovascular health.

Blood sugar regulation: It aids in regulating blood sugar levels and can improve insulin sensitivity, which is important for diabetes management.

Digestive health: Magnesium helps in maintaining normal bowel function and can alleviate constipation.

Mental health: It has a calming effect on the nervous system and can help manage symptoms of anxiety and depression.

Hormone balance: Magnesium assists in hormone production and regulation, including hormones related to stress and sleep.

Detoxification: It supports the body's detoxification processes by aiding in the removal of toxins and heavy metals.

Sources to ensure an optimal magnesium intake:

Diet: Include magnesium-rich foods such as leafy green vegetables (spinach, kale), nuts and seeds (almonds, pumpkin seeds), whole grains (brown rice, oats), and legumes (black beans, lentils).

Supplements: Consider magnesium supplements if you have a deficiency or struggle to get enough from your diet. Forms like magnesium citrate, glycinate, or malate are well-absorbed.

Fortified foods: Some foods and beverages are fortified with magnesium, such as certain cereals and plant-based milk alternatives.

Mineral water: Drinking mineral water can provide additional magnesium.

Dark chocolate: Enjoy dark chocolate in moderation, as it's a good source of magnesium.

Avocados: Add avocados to your diet for a tasty source of magnesium.

Bananas: Incorporate bananas into your meals or snacks for an easy magnesium boost.

Pumpkin seeds: Snack on pumpkin seeds or add them to your dishes for a magnesium-rich option.

Legumes: Incorporate beans and lentils into your meals for an excellent source of magnesium.