Delicious Magnesium-rich Recipe Ideas

Blogs26 Jul 2024

Magnesium is a mineral that everyone seems to be raving about. And they might not be wrong! Magnesium is an essential mineral that can be overlooked sometimes. It plays a key role in the functioning of nearly 300 biochemical reactions in the body including important ones like protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation. It’s also crucial for energy production, the development of bones, and the synthesis of DNA and RNA.

Unfortunately, Magnesium deficiency is common, often presenting as fatigue, muscle weakness, and loss of appetite. Now, let's explore why Magnesium particularly matters after 40 and how to incorporate it into your diet with some delicious Magnesium-rich foods through easy recipes.

Why Magnesium Matters After 40

Did you know that older adults are more likely to have a Magnesium deficiency than younger adults? While we require the same amount of Magnesium after 40, ageing tends to reduce Magnesium absorption in the gut. Moreover, the amount of renal Magnesium excretion also increases, which may lead to a deficiency.

And if you are 40+ and face gastrointestinal issues or type 2 diabetes then you have a higher risk of having a Magnesium deficiency as well.

Delicious & Easy Magnesium-Rich Recipes

Before we start our list of recipes, you must know why we’re picking them. All of these recipes contain either one or several of these Magnesium-rich foods: pumpkin seeds, chia seeds, almonds, cashews, spinach, oats, peanuts, black beans, brown rice, yoghurt, kidney beans, banana, avocado, chicken breast and fortified cereals among others.

Let's dive into some lip-smacking Magnesium-rich food ideas embedded with the goodness of Indian ingredients:

1.Oatmeal

Cook oats with milk and top it up with a generous serving of pumpkin seeds, chia seeds, almonds and fruit to get a Magnesium-rich breakfast within no time.

2.Millet Roti

Millets tend to have a high magnesium content ranging between 84mg/100g to 567mg/100g. You can make a most of this nutrition by using a variety of millet flours to make delicious millet rotis to pair with your everyday curries and dals. You can also use them to make dosas and cheelas too!

3. Saag Chicken

This dish uses chicken and spinach, both of which are excellent sources of Magnesium. Serve this delicious curry with brown rice for an added Magnesium boost.

4. Mixed Nut Chikki

A traditional Indian sweet made from a variety of nuts such as cashews, almonds and peanuts. It's not just a tasty treat but also a fantastic way to increase your Magnesium intake.

5. Spinach Dosa

Since spinach is a good source of Magnesium, you can blend soaked urad dal, fenugreek seeds and freshly cleaned and chopped spinach into a blender along with some spices and salt. This will give you a thin and even batter that you can use to create yummy dosas filled with Magnesium.

6. Rajma Rice

Some good old Rajma rice can do wonders for the soul and the body too! Rajma or kidney beans are a source of Magnesium and having them with brown rice can be a hearty lunch or dinner meal.

7. Brown Rice Pulao

Since brown rice is a source of Magnesium, you can cook it with your selection of vegetables and spices for a fragrant, warm and nourishing meal that has Magnesium and is easy to make.

Pro-Tips for Boosting Magnesium Intake

Here are some helpful tips that can get you to increase your Magnesium intake:

• Choose snacks that have Magnesium-enriched foods like nuts, seeds, oats or fruits like bananas and avocados.
• Always ensure that you’re regularly having dark green leafy vegetables like spinach in your food through salads, curries and other items. These are excellent Mg rich foods and must be prioritised!
• Switch refined grains with healthier alternatives like brown rice and quinoa to get some much-needed Magnesium and boost your overall health.
• Remember that moderation is key. You should look out and actively consume high-magnesium foods but have portion control too.

Conclusion

To conclude, Magnesium is a wonderful mineral that is responsible for the smooth functioning of 300 biochemical reactions in the body. Magnesium affects our protein synthesis, the formation of DNA and RNA, and our bone development and it regulates blood pressure and cholesterol levels. As we grow older, our absorption of Mg can decrease, leading to a deficiency in some people. To prevent this or reverse it, you can eat more Magnesium-rich foods like pumpkin seeds, chia seeds, oats, spinach etc. Some recipes you can try making at home to increase your Magnesium intake are overnight oats, spinach dosa, rajma rice, mixed nut chikki, saag chicken, brown rice pulao etc. We hope you try these Magnesium-enriched food ideas at home and have a marvellous time cooking and eating!

For more such content on health, nutrition and ageing, check out Right Shift’s other informational articles. We are champions of healthy ageing and motivate middle-aged adults to prioritise themselves and their health. You can try our free tools like our health score calculator to check your current health status and our free meal plans to generate a personalised meal plan for you based on your preferences and health goals. These two tools are the perfect first step towards a healthier and better you so try them out now!