To stay healthy, the body needs many essential nutrients including protein, vitamins, iron in sufficient quantity daily.
One of these essential nutrients is magnesium. Magnesium is very important for the body. Bones contain more than 50% magnesium. Due to the right amount of magnesium, the brain works smoothly.
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It also increases memory power. According to experts, high blood pressure remains under control by consuming magnesium-rich things. Magnesium also plays an important role in the production of antioxidants in the body. Apart from this, magnesium also controls the amount of sugar in the blood.
According to the diet chart, men need 400 mg and women 300 mg of magnesium daily. Its deficiency causes loss of appetite, nausea, fatigue, vomiting, Symptoms like weakness and muscle stiffness are seen.
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If you are also troubled by magnesium deficiency, then definitely include these things in the diet:-
1. Eat these things in cereals
Magnesium is abundant in wheat, barley, oats. 28 grams of dry cereals contain 65 milligrams of magnesium. In addition, whole grains are also rich in vitamin B, selenium, magnesium, fiber. For this, include whole grains in your daily diet.
2. Eat green leafy vegetables
Magnesium is found in bounty in green verdant vegetables like spinach and mustard greens. Spinach contains 157 milligrams of magnesium in one cup. Iron, magnesium, nutrient A, nutrient C, nutrient K are likewise found in green verdant vegetables.
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3. Eat nuts
Almonds and cashews are rich in magnesium, fiber, and mono-saturated fats. It not only removes magnesium deficiency but also provides relief in many diseases.
4. Eat tofu
Tofu is also called soya paneer. 100 grams of tofu contains 50 mg of magnesium. Calcium and iron are also found in abundance in tofu.
5. Eat avocado
One medium-sized avocado contains 50 milligrams of magnesium. In addition, it is also rich in potassium and vitamin B. For this, eat one avocado daily.
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6. Eat seeds
Pumpkin and flax seeds are rich in magnesium and omega-3 fatty acids. In addition, iron and omega-3 fatty acid fats are also found in the seeds.
7. Eat a banana
One banana contains 37 mg of magnesium. It also contains potassium, vitamin C, vitamin B6, and manganese. For this, you can consume bananas. Its consumption gets rid of the problem of thinness.
8. Eat dark chocolate
Dark chocolates are rich in magnesium. It also contains iron, copper, and manganese. However, do not eat dark chocolate at all while sleeping at night. This disturbs sleep.
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