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Are you getting enough magnesium? Know the foods that are rich in this mineral

Eating a balanced diet is essential for overall health and you must ensure that you are getting enough magnesium from your diet. We reveal a few foods that are rich in this mineral.

Written by Editorial Team | Published : August 9, 2019 5:14 PM IST

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Magnesium

Magnesium is a micro-mineral essential for calcium absorption and bone and heart health. It reduces severity of migraine headaches and premenstrual syndrome. Regular intake can also lower your risk of diabetes and reduce stress and anxiety. In fact, it is involved in numerous chemical reactions in your body and is responsible for good health. Experts say that you need to consume 400 mg of this mineral every day for overall well-being. But due to certain reasons like alcoholism, gastrointestinal disorder and medications, some people suffer from magnesium deficiency. This is rare but if you are deficient in magnesium, then you may display symptoms like loss of appetite, nausea, vomiting, muscle cramps, seizures, etc. Let us take a look at some foods that are rich in magnesium.

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Avocados

Avocados: One medium avocado has 58 mg of magnesium. This is 15 per cent of your daily requirement. Avocados are also rich in potassium, B vitamins, healthy fats and vitamin K. It is known to reduce inflammation and improve cholesterol levels.

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Seeds: Seeds like flax, pumpkin and chia contain high amounts of magnesium. In fact 28 gms of pumpkin seeds contain 150 mg magnesium. This is 37 per cent of your daily requirement. Seeds are also rich in iron, monounsaturated fat, antioxidants, fibre and omega-3 fatty acids.

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Leafy Greens

Leafy greens: These are loaded with magnesium. Include kale, spinach, collard greens, turnip greens and mustard greens in your diet. In fact, one cup of cooked spinach has 157 mg of magnesium. This is 39 per cent of your daily requirement. Leafy greens are also rich in iron and vitamins A, C and K. It protects your cells from damage and reduce cancer risk.  Also Read - Arthritis Pain In Winter: 7 Amazing Herbs That Can Help Alleviate Symptoms