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Feel energetic all-day long by just adding magnesium-rich foods to your diet

Published on:19 January 2021, 12:52pm IST
Struggle to feel energetic all-day long? This means that you need to add magnesium-rich foods in your diet.
Nikita Bhardwaj
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Magnesium is as vital as all other nutrients. Image courtesy: Shutterstock
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Do you feel sleepy all the time? Is it that even after eating everything right, your body feels lethargic? Well, if that’s  the case, then your body is lacking in a very important nutrient and that is magnesium.  

Magnesium is an essential nutrient that is required by the body for various processes like regulating nerve and muscle function, blood pressure, blood sugar levels, making DNA and supporting the immune system. Magnesium is present in soft tissues, muscles and bodily fluids. Magnesium maintains a healthy brain and a healthy heartbeat. It reduces the risk of heart disease and improves sleep quality. 

It may also help in reducing the symptoms of depression. Getting enough magnesium prevents many chronic diseases like Alzheimer’s, diabetes, migraine and cardiovascular diseases. Magnesium is also helpful in controlling premenstrual syndrome, as it reduces bloating, breast tenderness and mood swings. 

“Magnesium is also linked to healthy brain development, memory and learning. This nutrient prevents the nerve cells from being overstimulated, which may cause brain damage,” suggests nutritionist Ms Manisha Chopra. 

Here are some telltale signs that say that you are deficient in magnesium 

Magnesium deficiency is rare in healthy people. It can be a result of excess consumption of alcohol, gastrointestinal disorder, diabetes or can even be a side effect of certain medications. This deficiency is more common in adults.

magnesium-rich foods
Constant fatigue is a signal to an unhealthy lifestyle and deficiency of magnesium. Image courtesy: Shutterstock

Common signs include:

  • Muscle cramps
  • Weakness
  • Fatigue
  • High blood pressure
  • Vomiting
  • Nausea
  • Depression/anxiety
  • Loss of appetite
You need to add all these foods to increase the magnesium supply in your body

Thankfully, the things that are readily available in our kitchen are loaded with magnesium. Therefore, you don’t have to burn a hole in your pocket to fulfil magnesium needs for your body. 

Adding magnesium to your diet is extremely important. Men should consume at least 400 mg and women should consume at least 300 mg of magnesium every day. 

magnesium-rich foods
Do you know that the deficiency of magnesium has a lot to do with your mental health? Image courtesy: Shutterstock

By adding the following in your diet, you can beat all the above signs of magnesium deficiency in a few days time:

  • Spinach
  • Banana
  • Avocado
  • Chickpeas
  • Broccoli
  • Peas
  • Kidney beans
  • Nuts and seeds
  • Raspberries
  • Cabbage
  • Peas

“Make sure you don’t get an overdose magnesium in your diet, because it can lead to nausea, diarrhea, or cramping. Magnesium in large quantities can even cause kidney problems, urine retention, low blood pressure,” concludes Ms Chopra.

So ladies, add loads and loads of magnesium in your diet as well as your family’s, and stay energetic all day long.

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.