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Top 5 Sources Of Magnesium For Vegetarians And Vegans And Its Daily Allowance For Different Age Groups
Top 5 Sources Of Magnesium For Vegetarians And Vegans And Its Daily Allowance For Different Age Groups
Nutrition
Published on: 29-Nov-2023
10 min read
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Lalita Vishwakarma
Top 5 Sources Of Magnesium For Vegetarians And Vegans And Its Daily Allowance For Different Age Groups
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Greetings to all the health-conscious vegetarians! Are you experiencing muscle cramps or weakness along with irregular heartbeat and high blood pressure? Be mindful because your body might be giving signals of magnesium deficiency.
Magnesium is a vital mineral that specifically monitors over 300 metabolic activities, controlling everything from energy production to muscle action. Its deficiency can lead to headaches, muscle cramps, constipation, insomnia, and other health issues.
If you have been noting these symptoms, then this blog can provide you with some insights. It will describe the top 5 sources of magnesium for vegetarians and vegans and the causes of magnesium deficiency so that you can make informed choices and dietary changes. So read on!
Table Of Contents
Top 5 Sources of Magnesium For Vegetarians And Vegans
Daily Recommended Dosage Of Magnesium
What Are The Causes Of Magnesium Deficiency?
The Final Say
FAQs
References
Top 5 Sources of Magnesium For Vegetarians And Vegans
Magnesium is an essential mineral that is required for more than 300 biochemical reactions in the body. It helps in energy production, oxidative phosphorylation, glycolysis, and maintaining normal nerve and muscle function. To complete your daily magnesium requirement, you can incorporate the following vegan sources:
1. Leafy Greens
You may have consumed leafy greens like spinach, kale, fenugreek leaves (methi), amaranth (lal saag), etc., in your regular diet. Leafy greens are enriched with magnesium and are highly nutritious.
Magnesimum-rich leafy greens play an important role in promoting a healthy body. In addition, they provide essential vitamins such as vitamins A, C, and K, as well as iron and magnesium. The study revealed that a serving contains 37% of the Daily value, amounting to 158mg of magnesium. Moreover, the beneficial plant compounds in these green veggies function like inhibitors and help to protect the cells from oxidative damage.
Some good sources of leafy green veggies for magnesium include:
Kale
Collard greens
Turnip greens
Mustard greens
Arugula
Bok choy
Beet greens
Also Read: Health Benefits Of Mustard Greens
2. Nuts and Seeds
Nuts and seeds are hidden treasures loaded with health benefits. These superfoods benefit your skin, hair, and overall health. You can include seeds like pumpkin, chia, and flax seeds in your regular diet plan to get the daily magnesium requirement.
You can get around 168 mg of magnesium from 28g of pumpkin seeds, which is about 40% of DV.
These seeds are high in monounsaturated fat, antioxidants, omega-3 fatty acids, and iron, which are important elements in combating free radicals in healthy cells. Eating nuts and seeds can also protect you from cancer and reduce your risk for elevated serum cholesterol levels.
Some good sources of magnesium include:
Also Read: Explore The Best Plant-Based Diet For Weight Loss Naturally
3. Whole Grains
Whole grains can be your best friend to get adequate amounts of magnesium for muscle cramps. Usually, an Indian diet contains whole grain in the form of rice, porridge or chapatis. These can provide you with a significant magnesium amount.
You can quickly get 86 mg of magnesium, around 20% of the DV, from just 168g of cooked buckwheat. They also fulfil the requirements of selenium, manganese, fibre and vitamin B.
Some whole grains that are excellent sources of magnesium include:
Buckwheat
Brown rice
Wild rice
Whole wheat
Barley
Oats
Also Read: How To Get Enough Fibre In Your Low-Cost Balanced Diet
4. Legumes
They form a major component in our everyday meals and constitute one of the best mineral sources for healthy skin. Legumes such as lentils, chickpeas, or kidney beans can be included in your diet plan if you have magnesium deficiency.
These are also high in protein, potassium, and many other nutrients. You can get 120 mg of magnesium from 171g of cooked black beans. This is about 29% of the DV of magnesium.
These can also help lower cholesterol levels, decrease the risk of cardiovascular disorders, and help control blood sugar levels.
Some good sources of legumes for magnesium include the following:
Black beans
Chickpeas
Lentils
Edamame
Pinto beans
Kidney beans
Black-eyed peas
Also Read: Mung Dal: Nutritional Value And Health Benefits
5. Dark Chocolate
Do you know that chocolates can be beneficial for health? Well, dark chocolate can provide you with some important nutrients like magnesium. It is also enriched with copper and iron and is loaded with antioxidants.
You can get 65 mg of magnesium from 28 grams of dark chocolate. So, if you are looking for an easy option for completing your magnesium requirements, you can eat dark chocolate. Apart from that, these can help to prevent bad cholesterol levels in your body.
Also Read: Dark Chocolate For Weight Loss
Daily Recommended Dosage Of Magnesium
Below are the general guidelines for daily magnesium dietary allowance (2020) for Indians according to the Indian Council of Medical Research (ICMR)- National Institute of Nutrition (NIN) for different age groups:
What Are The Causes Of Magnesium Deficiency?
Have you ever thought about why magnesium deficiency occurs? Well, there are various reasons:
Poor diet
Diabetes
Kidney disease
Chronic diarrhoea
Certain medications, such as diuretics and proton pump inhibitors
Magnesium works as a cofactor in more than 300 enzymatic systems that are associated with diverse biochemical reactions like regulating blood sugar levels, protein synthesis, muscle and nerve function, oxidative phosphorylation and glycolysis.
To avoid health concerns, including muscle cramps, heart diseases, and neurological disorders, we must eat adequate meals high in magnesium. If you have dietary restrictions or concerns, seeking personalised guidance from a healthcare professional or registered dietitian is best.
The Final Say
Muscle cramps, weakness, and high blood pressure are some of the disorders associated with magnesium deficiency in vegans or vegetarians. To avoid these symptoms, it is necessary to incorporate magnesium-rich food into your diet.
For instance, you may begin by incorporating some spinach and kale or even seeds like pumpkins and flaxseeds, whole grains like buckwheat, and food products like tofu and soy milk in order to obtain the expected daily value of dietary magnesium. We have described the top 5 sources of magnesium for vegetarians and vegans in this blog, if you want additional information, just visit ToneOp!
FAQs
1. What are the functions of zinc and magnesium?
The function of zinc includes the following:
Supporting the immune system
Aiding in wound healing
Facilitating DNA synthesis.
Magnesium functions involve:
Muscle and nerve function
Bone health
Energy production.
2. How important is magnesium for sleep?
Magnesium plays a vital role in sleep by:
Helping to relax muscles
Regulating neurotransmitters
Promoting better sleep quality and duration
3. How are magnesium and blood pressure connected?
Magnesium may help lower blood pressure by relaxing blood vessels. It also reduces inflammation, potentially improving cardiovascular health.
4. What are the benefits of magnesium for skin?
Using magnesium for the skin can offer several benefits, including
Soothing skin inflammation
Improving skin hydration
Reducing acne
Fighting signs of ageing
Promoting skin healing
5. How should I use magnesium for weight loss?
Here are some points on how to use magnesium for weight loss:
Take magnesium supplements
Magnesium supplements can regulate blood sugar levels and improve insulin sensitivity, aiding in weight loss.
Increase magnesium-rich foods in your diet:
Foods such as spinach, almonds, avocado, and black beans are high in magnesium and can help with weight loss.
6. What is the daily recommended magnesium amount?
For most adults, the average amounts differ according to age and gender, with males taking approximately 310-420 milligrams/day while women require about 260 – 320 mg each day.
7. What to include in a magnesium vegan diet?
In order to get the required magnesium on a vegan diet, you can include magnesium-rich foods like greens, nuts, seeds, grains, beans etc.
References
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