Magnesium is the 8th most abundant mineral in nature and in fact, helps plants make their foods through photosynthesis.
Magnesium is essential for human bodies to perform daily biological functions and maintain overall health, especially in summer.
This mineral supports healthy muscle function, nerve health, blood sugar regulation, and bone strength.
Despite its importance, many people fail to meet their daily magnesium requirements. Magnesium deficiency symptoms can include fatigue, muscle cramps, and long-term health issues such as osteoporosis and heart disease.
Incorporating natural magnesium-rich fruits into your diet is a natural and delicious way to boost your magnesium levels.
In this blog, we discuss the benefits of magnesium in summer and five magnesium-rich foods that can help you become healthier.
Benefits of Magnesium in Summer:
Magnesium is a mineral that is vital in over 300 biochemical reactions, particularly in summer heat.
Magnesium-rich foods help regulate muscle contractions and nerve signals that prevent cramps and spasms, especially during intense workouts or periods. (1)
Especially in summer, sweating or physical activity leads to significant magnesium loss giving you muscle cramps, fatigue, and heat stroke.
It also aids Adenosine triphosphate (ATP), Energy in layman’s language, providing the essential drive to cells, organs, brain, and overall bodily functions.
Magnesium supports optimum calcium absorption to ensure healthy bones and provide growth for good bone health.
In the summer heat, magnesium helps regulate your body temperature by enabling electrolyte balance and preventing overheating in your body.
Having magnesium-rich foods can help steady your heartbeat, regulate blood pressure, and prevent calcium buildup in your arteries, lowering your cardiovascular risk.
Magnesium reduces your cortisol levels, also a “stress hormone” that helps your body respond to stress by increasing blood sugar levels, aiding in metabolism, and suppressing the immune system.
Magnesium works with other electrolytes like sodium and potassium to maintain hydration in your body, avoiding dizziness, muscle weakness, and fatigue.
Top 5 Magnesium-Rich Fruits:
The RDA for magnesium varies by age and gender:
Here are some of the best fruits rich in magnesium and tips on how to enjoy them:
Bananas are one of the best foods rich in magnesium, providing about 41 mg of magnesium (10% of the daily value).
The benefits of Bananas are also easily accessible, and locally available while also providing fiber, potassium, and vitamin B6, making them the best fruits for heart health and digestion.
Bananas are also the best fruits for better digestion and energy-boosting foods.
Best Ways to have Banans in summer:
Avocados are the best magnesium-rich fruits and are highly nutritious ones.
With 58 mg of magnesium per 100 gms, avocados are packed with monounsaturated fats, fiber, potassium, folate, vitamin E, and vitamin C.
Avocado is especially beneficial for heart health and the natural magnesium supports overall health.
Best Avocado Recipes for Summer:
Papayas are India’s favorite magnesium-rich foods, providing about 34.6 mg of magnesium per 100 grams.
Among foods high in magnesium, papaya holds a special place as it is rich in vitamin A and reduces bloating and digestive issues, which are common in the summer season.
Try these Papaya Recipes for Summer:
Among foods rich in magnesium, Guava has a particular place due to its rich taste and Indian flavor.
Guavas contain 22 mg of magnesium along with vitamin C, antioxidants, and fiber offering a nutrient-dense diet.
Guava’s natural magnesium can help beat the summer heat and boost your immunity while offering a sweet yet tangy flavor.
Best Ways to Have Guava in Summer:
Dates, popularly known as “khajoor” in India, are the fruit of date palm tree.
Dates are magnesium-rich fruits providing about 54 mg of magnesium per 100 gms, making them ideal for boosting your energy in summer.
Dates contain vitamins like thiamin, vitamin A, vitamin K, and riboflavin and are rich in antioxidants like flavonoids and carotenoids.
Such powerful anti-oxidants help to reduce the risk of diabetes and promote heart health.
Try these Dates Recipes this summer:
Healthy-Eating Tips for Magnesium-Rich Fruits:
Having natural sources of magnesium in summer is a great way to get better digestion and boost energy when the heat is boiling us.
Bananas and papayas are great as a magnesium-rich breakfast to fuel your morning with energy.
During midday, try having avocado toast or fresh guava with black salt for sustained energy.
Dates can be consumed at night to relax muscles and promote better sleep.
A balanced diet with fruits like bananas, avocados, papayas, guavas, dates, and blackberries can help you have a magnesium-rich diet naturally.
Note: Consult a healthcare professional before making any drastic changes to your diet.
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