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 required for the stable functioning of the biochemical reactions in the body.

What you need to know:

What is dietary magnesium?
Magnesium deficiency symptoms
Health benefits of magnesium
Relation between diabetes and magnesium deficiency
7 magnesium-rich foods for diabetes

What is dietary magnesium?

In simple terms, dietary magnesium is the consumption of magnesium through foods and beverages. Magnesium is an essential mineral for the body, crucial in various physiological processes. It is involved in over 300 biochemical reactions, including:

Energy Production
Protein Synthesis
Muscle and Nerve Function
Heart Health
Bone Health
Blood Sugar Regulation
DNA and RNA Synthesis
Blood Clotting

Magnesium deficiency symptoms

Here are some common symptoms of magnesium deficiency:

Nausea and vomiting
Loss of appetite
Fatigue and weakness
Pins and needles
Hyperexcitability
Abnormal heart rhythms
Muscle spasms
Sleepiness

Health 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 responsible for creating and repairing DNA and RNA in our bodies.

Relation between diabetes and magnesium deficiency

People with diabetes, 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 and excess sugar in the urine are cleared out in large amounts. Although this deficiency is more common in type 2 Diabetes, it also occurs in type 1.

7 magnesium-rich foods for diabetes

The human body requires a minimum of 400 milligrams of magnesium daily. Take a look at 7 magnesium-rich foods to control blood sugar levels:

Dark leafy vegetables: Consuming dark leafy vegetables high in magnesium, vitamins A, C, and K, and iron, like spinach and cabbage, helps reduce diabetes and magnesium deficiency. In fact, consuming spinach also lowers the risk of cancer.
Healthy seeds: Magnesium-rich foods for diabetes 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: They contain 33 milligrams of magnesium and more fiber than regular potatoes.
Almonds: Magnesium-rich foods for diabetes include healthy nuts like almonds, peanuts, and cashews. The anti-inflammatory properties of almonds lower the risk of heart disease and help in weight management by curbing your appetite.
Avocados and bananas: 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 move the blood sugar into the muscles and removes lactic acid from the muscles that facilitates repair and regeneration.
Dark chocolates: Don’t feel guilty over bingeing on dark chocolates as they are not only irresistible but also healthy. Made with 60-69% cocoa, a 28-gram serving contains 64 milligrams of magnesium, which helps ease premenstrual syndrome, aids in good cardio health, and reduces cholesterol.
Whole grains: Whole grains, such as oats, wheat, and barley, as well as pseudo cereals like buckwheat, are widely regarded as magnesium-rich foods for diabetes. Having whole-wheat bread with peanut butter are foods high in magnesium content.

The bottom line is that magnesium can be useful and healthy if added to our regular diet.

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