If you're experiencing fatigue, cramps, or sleeplessness, consider including these 10 magnesium-rich foods in your diet.:

News Topical, Digital Desk : Magnesium is an essential mineral for our bodies, playing a vital role in muscle function, energy production, hormone balance, bone strength, and sleep quality. A deficiency can lead to fatigue, muscle cramps, mood swings, bone weakness, and sleep problems (Magnesium Deficiency Symptoms).

Therefore, it's crucial to prevent a deficiency. However, simply eating magnesium-rich foods isn't enough to prevent a deficiency. It's equally important to ensure proper absorption. Let's explore magnesium-rich foods and how to ensure better absorption.

Magnesium-rich foods

Pumpkin seeds are an excellent source of magnesium. Lightly roast them and enjoy them as a morning or evening snack. Eating them with healthy fats or dried fruits increases their absorption.
Almonds – 100 grams contain approximately 270mg of magnesium. Soaking them overnight and eating them in the morning reduces phytic acid, which hinders mineral absorption.
Spinach – Lightly steaming spinach reduces the oxalates present in it, due to which magnesium is easily absorbed.
Black chickpeas – These are a good combination of protein and magnesium. Sprout or boil them and add them to salads.
Avocados - These are an excellent source of magnesium, potassium, and healthy fats. Enjoy them in salads, smoothies, or on toast to better absorb the fat-soluble nutrients.
Dark chocolate (70%+ cocoa) – Rich in magnesium and antioxidants. Enjoy it with nuts or fruit instead of milk to reduce sugar and improve mineral absorption.
Banana – This is an easy and instant snack. Its vitamin B6 content supports magnesium metabolism. It's beneficial to eat it after a workout.
Sunflower seeds – Eat them as a snack or salad topping. Lightly toasting them improves both flavor and absorption.
Yogurt – This is a combination of magnesium and probiotics. Probiotics improve digestion, allowing for better absorption of minerals.
Oats are a great breakfast option. When paired with fortified milk or yogurt, magnesium is better absorbed with the help of vitamin D.

Tips to Increase Absorption

Get enough vitamin D, which helps in proper utilization of magnesium.
Maintain a balance of calcium and magnesium, so that the absorption of both is not hampered.
Avoid excess caffeine, alcohol, and processed foods.
Include pre-biotics and pro-biotics in your diet.