Magnesium is a mineral that contributes for many vital body functions. Here are the major ones:
- Regulating biochemical reactions that includes muscle/nerve function, blood sugar regulation, blood pressure control and protein synthesis.
- Magnesium also plays a key role in the transport of calcium and potassium ions across cell membranes. This process of transporting calcium and potassium is very vital in heart rhythm, nerve impulse conduction and muscle contractions.
- Magnesium contributes in structural development of bones.
There is lot of research that is being conducted of Magnesium role in regulating blood sugar/glucose levels and blood pressure.
Deficiency or lack of Magnesium can have these common symptoms:
- Muscle weakness
- Confusion
- Fatigue
- Anorexia
- Twitching of muscles
- Poor memory
- Slow learning or ability to learn
- Rapid heartbeat
- Numbness
- Tingling
- Hallucinations
- Weakness in bones
- Reduced Urinary excretion
- Osteoporosis and reduced bone density
Here are is a list of dietary sources that are Magnesium-rich
- Fruits – Bananas, Avocados, Raisins
- Nuts – Almonds, Cashews, Peanuts
- Legumes – Kidney beans, Black beans
- Spinach and Potato baked with skin
- Quinoa
- Edamame and Tofu
- Whole grains especially, brown rice and finger millet (Raagi)
Magnesium-rich Vegetarian recipes :
- Ellu Bella Recipe | Sankranti Mix Recipe
- Healthy and Delicious Badam/Almond Chutney
- Edamame – Cabbage dry Curry
- Garbanzo Beans Chutney / Spread
- Flax seed Chutney Powder
- Masala Brown Rice Rava Idli
- Potato Chaat Basket
- Quick Quinoa Tomato side dish / Tomato bath
- Tofu Masala recipe | curried tofu recipe|
- Vegetable Kootu | Mixed Vegetable Kootu | South Indian Recipes
- Black Beans Salad
- Bean Patty Cutlet
- Avocado Roti / Avocado chapathi Recipe (Paratha)
- Mung Beans, Methi, Quinoa Dosa | Gluten free Vegan Dosa recipe
- Mixed Bean Vegan Patties and Burger
- Ragi Dosa Recipe | Finger millet dosa recipe
- Ragi Mudde with Side Dish | Finger millet balls
Summary
Article Name
Magnesium-rich Vegetarian recipes
Description
Importance of Magnesium mineral in our diet, and list vegetarian recipes that are rich in Magnesium.
Author
Dr .S. Shivasankar