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Last Updated : Mar 15,2024
मैग्नीशियम से भरपूर भारतीय रेसिपी - हिन्दी में पढ़ें (Magnesium Rich recipes in Hindi)
મેગ્નેશિયમ યુક્ત ભારતીય - ગુજરાતી માં વાંચો (Magnesium Rich recipes in Gujarati)
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. 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. |
Magnesium rich salad recipes
Looking for a healthy and tummy filling recipe? Here we have got you a scrumptioushealthy quick Indian saladrecipe which you can relish at any point of the day which issprouted moong dal salad.Moong sproutsis a nutri-dense sprout. It’s a good sources of several nutrients likeB vitamins,potassium,magnesium,phosphorus. These sprouts are aproteinboost.
sprouted moong salad recipe | moong salad | healthy moong salad | moong veg salad |
Walnut and cherry tomato salad recipe|10 minute tomato walnut salad|healthy Indian cherry tomato salad with walnutsis nourishment package in a bowl.By way ofhealthy Indian cherry tomato salad with walnuts, you can reap the benefits of walnuts too! Walnuts are also rich invitamin Eandomega-3 fatty acidswhich 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.
walnut and cherry tomato salad recipe | 10 minute tomato walnut salad | healthy Indian cherry tomato salad with walnuts |
Magnesium rich breakfast recipes
Spinach dosais 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 oniron. When you are pregnant, everybody keeps telling you to have more greens, especially spinach, which is a storehouse of iron. Spinach is also rich invitamin Aandfolic acid, both of which areantioxidantsthat 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 thispalak dosawill ensure that you keep up your intake of greens without getting bored.
spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids |
Jowar rotiis an unleavened Indian flatbread which is made with minimum of ingredients, jowar flour and salt.jowar ki rotiis famous and consumed more in the Western parts of India. Makejowar rotisoft of hard depending on how you like it.
Jowar rotiis 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 cookjowar rotiat home, i make anyMaharashtrian sabzito eat along.
jowar roti recipe | jowar ki roti | healthy jowar roti | sorghum roti |
Magnesium rich snacks recipes
Spinach hummusis a quick healthyIndian style spinach hummuscan be super forpalak hummus for kids tiffins.Curd and olive oil in thishomemade Spinach hummusis 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 Sticks
Moong sprouts and spring onion tikki recipe|diabetic friendly moong sprouts cutlet|healthy moong tikki|moong sprout cutlet Indian snackis 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 scrumptiousdiabetic friendly moong sprouts cutletare 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.
moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack |
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 Soup
Broccoli Brothis 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.Broccoliis loaded with beta-carotene which converts to Vitamin A once it is inside the body.vitamin Aplays a critical role in maintaining healthy vision. It is a good source ofvitamin Cwhich boosts the immune system and fights offcancers,heartdisease and protects the body from free radical damage.Carrotshave 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 thisveg broccoli carrot broth. Also, the antioxidants contributed by broccoli and the other ingredients in thisBroccoli Brothcounteract the harmful cellular by products created during normal metabolism, making you fit and fresh.
broccoli broth | healthy veg clear broccoli carrot soup | veg broccoli carrot broth |
Magnesium rich sabzi recipes
Rajma curryis also calledrajma masala,Punjabi rajma recipeorrajma recipein different parts of India.Rajma curryand rice, no meal can be more satiating. This famous combination ofrajma curry recipe+ chawal is a completeone meal dinnerand healthyproteinfor Vegetarians as it’s a cereal and pulse combination.
Rajma Curry, Punjabi Rajma Masala Recipe
A homely and satiatingmatki sabzi recipethat is much-loved by the Gujaratis. Thissprouted matki ki sabziis a dry preparation that is usually served withphulkasandKadhi. Learn how to makematki sabziin a step-by-step fashion.
The matki sprouts used insprouted matki ki sabziare a good source ofprotein,iron,magnesium,potassium,phosphorusandfibretoo. 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 thebenefits of sprouts.
Matki 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 thesugar khajur almond mithairich inproteinandfibre. These 2 nutrients add a satiety value. So you can pack this sweet and enjoy it as ahealthy snack, instead of reaching out from fried and other sugar laden snacks. 2 barfi's give26% of magnesium RDA.
khajur pista almond barfi recipe | no sugar khajur almond mithai | healthy sugar free Indian barfi |
Try ourMagnesium rich Indian recipes | Top 10 magnesium rich foods | 100 Magnesium rich vegetarian recipes.
