As I had written sometime back, migraine and I go a long way. While reading up about migraine, I learned that increasing magnesium intake can reduce migraine attacks. So I started researching about the importance of magnesium and its sources. Though we all understand that calcium and iron are important for our physical wellbeing, there are other minerals that are equally important for various body functions.
Essential minerals that our body requires are divided into major minerals (macrominerals) and trace minerals (microminerals). Magnesium falls under the category of major minerals.
Magnesium helps
- to maintain the normal functioning of nerves and muscles
- to keep the bones strong
- to maintain a steady heart rate
- to improve immunity
- to regulate blood glucose levels
- to prevent and manage lifestyle diseases such as diabetes, high blood pressure and heart disease
- in the production of energy and protein synthesis
- in regulating body temperature
- in the treatment of migraine, insomnia, depression, anxiety and panic attacks
Recommended daily intake (RDI) of magnesium:
4 - 8 years => 130 mg/day
Boys 9 - 13 years => 240 mg/day
Boys 14 - 18 years => 410 mg/day
Girls 9 - 13 years => 240 mg/day
Girls 14 - 18 years => 360 mg/day
Men, 19 - 30 years => 400 mg/day
Men, > 30 years => 420 mg/day
Women, 19 - 30 years => 310 mg/day
Women, > 30 years => 320 mg/day
| Sources | Magnesium per 100 gms |
| Grains/Cereals | |
| Amaranth seeds, pale brown | 270 mg |
| Ragi | 146 mg |
| Maize, dry | 145 mg |
| Jowar | 133 mg |
| Wheat flour, atta | 125 mg |
| Bajra | 124 mg |
| Varagu | 122 mg |
| Rice, raw, brown | 94 mg |
| Samai | 91 mg |
| Legumes/Pulses | |
| Cowpea (brown and white) | 213 mg |
| Moth bean | 205 mg |
| Green gram, whole | 198 mg |
| Black gram, whole | 190 mg |
| Black gram, dal | 173 mg |
| Field bean, brown | 173 mg |
| Rajma, red | 173 mg |
| Bengal gram, whole | 160 mg |
| Horsegram | 152 mg |
| Green leafy vegetables | |
| Amaranth leaves, green | 194 mg |
| Curry leaves | 182 mg |
| Amaranth leaves, red | 177 mg |
| Basella leaves | 153 mg |
| Beet greens | 120 mg |
| Mint leaves | 110 mg |
| Drumstick leaves | 97 mg |
| Spinach | 87 mg |
| Coriander leaves | 73 mg |
| Vegetables | |
| Cluster beans | 82 mg |
| Ladiesfinger | 66 mg |
| Water chestnut | 57 mg |
| Ginger | 55 mg |
| Fruits | |
| Tamarind, pulp | 83 mg |
| Dates, pale brown | 74 mg |
| Banana, ripe, poovam | 44 mg |
| Spices and Condiments | |
| Cumin seeds | 442 mg |
| Poppy seeds | 393 mg |
| Coriander seeds | 343 mg |
| Cloves | 334 mg |
| Cardamom, green | 330 mg |
| Cardamom, black | 286 mg |
| Ajwain (Omum) | 273 mg |
| Turmeric powder | 260 mg |
| Chillies, red | 231 mg |
| Pepper | 196 mg |
| Pipali (long pepper) | 189 mg |
| Fenugreek seeds | 167 mg |
| Asafoetida | 96 mg |
| Nuts&Seeds | |
| Sunflower seeds | 413 mg |
| Till / Sesame seeds, black | 390 mg |
| Till / Sesame seeds, white | 372 mg |
| Till / Sesame seeds, brown | 328 mg |
| Almonds | 318 mg |
| Cashewnuts | 307 mg |
| Mustard seeds | 266 mg |
| Walnuts | 180 mg |
| Jaggery | 115 mg |
1) Most of the legumes/pulses we use in Indian cooking on a daily basis contain adequate amounts of magnesium
2) Magnesium is present in very less quantity in vegetables and fruits. Including greens in your daily diet will provide the required intake
3) When compared with the list of calcium-rich and iron-rich plant sources that I had compiled earlier, there are many common sources that are good in magnesium as well - curry leaves, mint leaves, ragi, cowpeas, till seeds etc
4) It is no wonder that our age-old home remedy for migraine attacks include chewing cloves or drinking a glass of warm jeera water. Both cloves and cumin seeds are rich in magnesium
5) Maize can be incorporated in the form of home-made popcorn using minimal oil and salt