If you want to boost your health, it is important to eat a nutritious diet. One nutrient essential for improving your mood, sleep, exercise performance, and blood sugar regulation is magnesium, as per Healthline. There are several dietary sources of magnesium we can add to our daily diet. Some of these foods include spinach, chickpeas, and ragi. Here are some delicious, magnesium-rich Indian recipes to add to your diet. It is important to note that in case of magnesium deficiency, you should consult your doctor.
Here Are 5 Easy And Tasty Magnesium-Rich Recipes:
1. Palak Dal
Spinach is loaded with magnesium. According to the U.S. Department of Agriculture (USDA), 100g of spinach contains 79mg of magnesium. Combine it with moong dal (green gram beans), and you have a delicious, magnesium-rich dish ready. According to the USDA, 100g of raw mung beans contain 189mg of magnesium. Here is a full step-by-step recipe.
Also Read: 3 Common Mistakes You May Be Making While Consuming Magnesium - Nutritionist Explains
2. Chickpea Curry
The delicious chickpea curry is also a good source of magnesium. As per the USDA, 100g chickpeas contain 48 mg of magnesium. You can serve this curry with rice, roti or puris. Click here for a lip-smacking recipe.
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3. Brown Rice Pulao
If you love rice, consider substituting white rice with brown rice as it contains more magnesium. As per the USDA, 100g brown rice has 39mg of magnesium, while 100g white rice has 12mg of magnesium. Here are some tasty brown rice pulao recipes. If you are looking for the chicken version, try Brown Rice Onion Pilaf. For mushroom lovers, here is the Mushroom Brown Rice recipe.
4. Millet Upma
According to a 2021 research article published in the journal 'Agriculture & Food Security', millets contain a generous amount of magnesium, "which is believed to have the ability to aid the body in fighting diseases such as cancer." Finger millet or ragi has a magnesium content of 84.71 to 567.45mg per 100g. Make a nutritious and delicious Ragi Upma with this recipe.
Also Read: Are You Magnesium Deficient? Watch Out For These 5 Common Warning Signs
5. Pumpkin Sabzi
Another tasty sabzi recipe you can try is Khatta Meetha Kaddu. As per the USDA, 100g of cooked pumpkin contains 9mg of magnesium. Pumpkin is also a rich source of potassium, vitamin C and fibre. Try this yummy pumpkin recipe which is sweet and sour.
Add all these magnesium-rich Indian recipes to your daily diet and reap the wonderful health benefits.