Magnesium is necessary to control blood sugar level, do these ways involved in their diet, however, people do not know that magnesium is also very important to control blood sugar levels. Yes, magnesium can help better manage blood sugar levels. Let us know how magnesium is helpful in this and what things should be included in the diet to meet its deficiency.
What is the relationship between magnesium and blood sugar?
Insulin increases sensitivity – magnesium makes the body’s cells sensitive to insulin. When there is a deficiency of magnesium in the body, insulin resistance in cells increases. This means that glucose is unable to enter cells and accumulate in the blood, which increases the level of blood sugar.
Help in glucose metabolism – It improves metabolism of glucose by helping insulin secretions.
Reduces inflammation – magnesium has anti -inflammatory properties, which can help reduce chronic inflammation associated with diabetes.
Symptoms of magnesium deficiency
Fatigue and weakness
Muscle cramps
Irregular heart rate
Irritability
How to include magnesium in your diet?
Green leafy vegetables-
Green vegetables like spinach, kel, fenugreek, mustard greens and broccoli are the best sources of magnesium.
Dry and seeds-
A handful of almonds or cashews are not only healthy breakfast, but also meet a large part of the daily requirement of magnesium.
Pumpkin seeds and sunflower seeds are rich in magnesium.
Consuming sesame gajak, sesame chikki or sesame can be beneficial.
Whole grains-
Rajgira and Kuttu are gluten-free and are also rich in magnesium. Ate bread or paratha can be made from them.
Oatmeal is a great option for breakfast.
Use brown rice and barley instead of white rice.
Pulses and legumes-
Pulses and legumes like black gram, Rajma, moong dal and soybean are not only a good sources of protein but also magnesium.
dark chocolate-
If you like sweet then this is good news for you. Dark chocolate with 70% or more cocoa is rich in magnesium. Only one or two small pieces are enough.
Banana and Avocado-
Banana is not only a good source of potassium but also magnesium. Similarly, avocado is also a nutritious fruit in which magnesium is found.
Fatty fish-
Fishes like salmon and mackerel contain protein and omega-3 fatty acids as well as magnesium.