The human body is a complex organism that needs a combination of proteins, vitamins, minerals and other nutrients to function. Magnesium is one such element that is required for a stable functioning of the biochemical reactions in the body.
Here’s what you need to know:
- Benefits of magnesium
- Relation between diabetes and magnesium deficiency
- 7 magnesium-rich foods to control blood sugar
Benefits of magnesium
The benefits of magnesium-rich food are many. Magnesium is required in protein synthesis, muscle, and nerve function. It controls blood pressure and glucose level, which reduces the risk of cardiac arrests. Magnesium also helps in strengthening bones and reduces inflammation and pain. It lowers the frequency of migraine attacks. Magnesium is essentially responsible for creating and repairing DNA and RNA in our body.
Relation between diabetes and magnesium deficiency
People with diabetes and especially those with high blood sugar levels tend to have a magnesium deficiency. A low level of magnesium is associated with insulin resistance. Insulin helps control the level of glucose (sugar) in the blood. With insulin resistance, glucose cannot enter the cells and builds up in the blood, leading to type 2 diabetes. Magnesium is cleared out in large amounts along with excess sugar in the urine. Although this deficiency is more common in type 2 Diabetes, it also occurs in type 1.
7 magnesium-rich foods to control blood sugar
A human body requires a minimum of 400 mg of magnesium daily. Take a look at 7 magnesium-rich foods to control blood sugar level:
- Dark leafy vegetables like spinach, cabbage, and kale are high in magnesium, vitamins A, C, and K, and iron. Consuming spinach also lowers the risk of cancer.
- Magnesium-rich foods in India like pumpkin seeds, flaxseeds, chia seeds, and sunflower seeds can be added to your diet. They help improve the condition of people who are diagnosed with diabetes. A powerhouse of iron, omega 3 fatty acids, and monounsaturated fats, their antioxidant property protects the cells from free radicals, reduces cholesterol and prevents infections and diseases.
- Sweet potatoes contain 33 mg of magnesium and contain more fibre than regular potatoes.
- Magnesium food sources include healthy nuts like almonds, peanuts, and cashews. The anti-inflammatory properties of nuts lower the risk of heart diseases and helps in weight loss by curbing your appetite.
- Fruits like avocados and bananas have a high source of magnesium which boosts stamina. It is advisable to consume 2 large bananas before exercising as magnesium helps in moving the blood sugar into the muscles and removes lactic acid from the muscles that facilitates repair and regeneration.
- Don’t feel guilty over bingeing on dark chocolates as they are not only irresistible but also healthy. Made with 60-69% coca, 1-ounce or a 28-gram serving contains 64 mg of magnesium, which helps in easing premenstrual syndrome, aids in good cardio health, and reduces cholesterol.
- Whole grains, such as oats, wheat, and barley, as well as pseudo cereals like quinoa and buckwheat are loaded with magnesium. Having whole-wheat bread with peanut butter are foods high in magnesium content.