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 Last Updated : Apr 17,2024

Magnesium rich Indian recipes | Top 10 magnesium rich foods | 100 Magnesium rich vegetarian recipes | 

Magnesium rich Indian recipes | Top 10 magnesium rich foods | 100 Magnesium rich vegetarian recipes | Magnesium, though present in small concentration, it forms a part of every cell of our body and is involed in about 350 biochemical functions in our body. It is usually stored in the bones and is an important mineral for our body. Requirements of Magnesium per day are 350 mg/day which can be got from cereals, green leafy vegetables and nuts. Please refer table below for the sources of magnesium.

मैग्नीशियम से भरपूर भारतीय रेसिपी - हिन्दी में पढ़ें (Magnesium Rich recipes in Hindi)
મેગ્નેશિયમ યુક્ત ભારતીય - ગુજરાતી માં વાંચો (Magnesium Rich recipes in Gujarati)

Symptoms of magnesium deficiency

Millions of people suffer from Magnesium deficiency without even knowing about it. Diabetes and pregnancy are two of the most common conditions that make you prone to magnesium deficiency (1) (2). Deficiency of magnesium may cause fatigue, muscle cramps, mental problems, irregular heartbeat and osteoporosis. If you’re magnesium deficient or want to avoid its deficiency then you must include a variety of cereals, pulses, nuts and green leafy vegetables in your diet.

5 key functions of magnesium

1. Formation of bones and teeth.
2. Helps in the metabolism of calcium and potassium.
3. Improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar.
4. Helps maintain nerve function and normal heartbeat.
5.

Performing many chemical reactions in our body.

Major Indian food sources of magnesium

Green leafy vegetables Spinach (Palak), Romaine Lettuce, Broccoli, Kale
Pulses Matki, Rajma, Chawli, Moong etc.
Nuts Almonds and Walnuts
Cereals Bajra, Jowar, Ragi (Nachni), Broken Wheat (Dalia) and Whole Wheat Flour.

Major food sources of magnesium are

Magnesium rich salad recipes

Looking for a healthy and tummy filling recipe? Here we have got you a scrumptious healthy quick Indian salad recipe which you can relish at any point of the day which is sprouted moong dal saladMoong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like B vitaminspotassiummagnesiumphosphorus. These sprouts are a protein boost.

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Walnut and cherry tomato salad recipe | 10 minute tomato walnut salad | healthy Indian cherry tomato salad with walnuts is nourishment package in a bowl. By way of healthy Indian cherry tomato salad with walnuts, you can reap the benefits of walnuts too! Walnuts are also rich in vitamin E and omega-3 fatty acids which are considered to be a good source of fat. These are great brain boosters. They also help in adding glow to your skin be reducing inflammation and warding off harmful free radicals in the body.

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Magnesium rich breakfast recipes

Spinach dosa is a unique snack idea to make up for your needs of veggies in a day. An innovative dosa of whole wheat flour and urad flour fortified with spinach purée offers you a great way to top up on iron. When you are pregnant, everybody keeps telling you to have more greens, especially spinach, which is a storehouse of iron. Spinach is also rich in vitamin A and folic acid, both of which are antioxidants that help fight harmful free radicals in the body, and are also essential for the healthy development of your baby’s skin. But having spinach in the same way every day will make you bored of it. Including it in different ways, such as this palak dosa will ensure that you keep up your intake of greens without getting bored.

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Jowar roti is an unleavened Indian flatbread which is made with minimum of ingredients, jowar flour and salt. jowar ki roti is famous and consumed more in the Western parts of India. Make jowar roti soft of hard depending on how you like it.

Jowar roti is super rich in fibre, is gluten free, good for diabetics, high in magnesium and iron also lowers blood pressure and cholesterol. We have used hot water for kneading the dough as it helps in getting the roti soft and even when not served for hours, it doesn't become hard or chewy. But you also need to make sure that you roll out the roti immediately after kneading the dough as if you would keep the dough for a long time, it will loose its moisture and would become splintery which would make rolling difficult. My grandmother would cook it on an earthen clay oven on a chulha which would give a smoky flavor to the roti. Whenever we cook jowar roti at home, i make any Maharashtrian sabzi to eat along.

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Magnesium rich snacks recipes

Spinach hummus is a quick healthy Indian style spinach hummus can be super for palak hummus for kids tiffins. Curd and olive oil in this homemade Spinach hummus is to ease the process of blending and give a smooth texture to the hummus. Curd will add on to your protein levels while the olive oil will lend omega-3 fats – the healthy fats known to protect your heart in healthy parsley hummus.

Spinach Hummus with Cucumber SticksSpinach Hummus with Cucumber Sticks

Moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack is a non-fried starter which can be served as a part of a healthy meal. 

Everybody yearns for a treat once in a while! Here is a perfectly enjoyable snack, made keeping diabetic norms in mind. These scrumptious diabetic friendly moong sprouts cutlet are made with fibre and iron-rich moong sprouts bound together by oats flour, which contains beta glucan, a unique type of soluble fibre that helps control blood sugar.

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Magnesium rich soup recipes

Succulent and subtle, this delicately flavoured soup is made from an unusual combination, that of rajma and spinach. So health-wise you have a protein-enriched meal. The pairing of flavours of rajma and spinach soup is sure to be a hit with your friends and family. Enjoy it as a good beginning to your meal and add some grated cheese for appeal and to add richness to the soup.

Rajma and Spinach SoupRajma and Spinach Soup

Broccoli Broth is a super healthy broth which you can have as a low carb soup made of lots of veggies like broccoli, carrots and onions.

See why we call this soup healthy veg clear broccoli carrot soup. Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. vitamin A plays a critical role in maintaining healthy vision. It is a good source of vitamin C which boosts the immune system and fights off cancersheart disease and protects the body from free radical damage. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Onions, garlic and celery enhance the flavour of this veg broccoli carrot broth. Also, the antioxidants contributed by broccoli and the other ingredients in this Broccoli Broth counteract the harmful cellular by products created during normal metabolism, making you fit and fresh.

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Magnesium rich sabzi recipes

Rajma curry is also called rajma masala, Punjabi rajma recipe or rajma recipe in different parts of India. Rajma curry and rice, no meal can be more satiating. This famous combination of rajma curry recipe + chawal is a complete one meal dinner and healthy protein for Vegetarians as it’s a cereal and pulse combination.

Rajma Curry, Punjabi Rajma Masala RecipeRajma Curry, Punjabi Rajma Masala Recipe

A homely and satiating matki sabzi recipe that is much-loved by the Gujaratis. This sprouted matki ki sabzi is a dry preparation that is usually served with phulkas and Kadhi. Learn how to make matki sabzi in a step-by-step fashion.

The matki sprouts used in sprouted matki ki sabzi are a good source of proteinironmagnesiumpotassiumphosphorus and fibre too. The help boost metabolism and give a feeling of satiety. Moreover the process of sprouting makes digestion easier and further increase their nutrient count as well. Read in detail about the benefits of sprouts.

Matki SabziMatki Sabzi

 

Magnesium rich Indian desserts

khajur pista almond barfi recipe | no sugar khajur almond mithai | healthy sugar free Indian barfi | quick mixed nuts barfi | The nuts make the sugar khajur almond mithai rich in protein and fibre. These 2 nutrients add a satiety value. So you can pack this sweet and enjoy it as a healthy snack, instead of reaching out from fried and other sugar laden snacks. 2 barfi's give 26% of magnesium RDA.

 

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Try our Magnesium rich Indian recipes | Top 10 magnesium rich foods | 100 Magnesium rich vegetarian recipes.



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