Pregnancy Diet: Know about the rich sources of Magnesium

Pregnancy Diet: Know about rich sources of Magnesium

During pregnancy, a highly nutritious diet is necessary for woman’s body as it undergoes a lot of physical and mental changes. Magnesium is one of the healthiest nutrient required by the body for regulation of temperature, sugar level, blood level, nucleic acid and protein synthesis.

Why is magnesium important for the body during pregnancy?

Magnesium helps to regulate sugar and blood level in the body during pregnancy. It is necessary to repair the worn out tissues and helps in building up new healthy tissues. Magnesium also reduces the risk of cramps during pregnancy. It also reduces the risk of preeclampsia. It works closely with the benefits of calcium in the body. Magnesium relaxes muscles making calcium to contract. Thus taking in a good amount of magnesium during pregnancy prevents from immature contraction of the uterus.

Magnesium is also necessary to take good care of the unborn baby. It is also necessary for the development of teeth and bones of the baby. It prevents the occurrence of disorders like cerebral palsy in children and also prevents the risk of a stillborn baby.

Listed below are some food products rich in Magnesium that one should take during pregnancy:

Nuts: A handful of nuts are required by an individual body to fulfill the body’s requirement of magnesium. Almonds, raisins, cashew nuts, peanuts are rich sources of magnesium.

Green leafy vegetables: Vegetables like kale, broccoli, spinach, etc. are also good sources of Magnesium. Our body gets 78 mg of magnesium if we eat half a cup of spinach.

Soybean: Soybean is also a good source of magnesium. Half a cup of soybean can settle our body’s requirement for magnesium.

Peanut butter: Peanut butter is one of the good sources of magnesium, 2 tablespoons of peanut butter are sufficient in a day.

Kidney beans, baked potatoes, bran cereal are some of the easily available food products and are rich in magnesium.

Fish: Fishes like salmon, halibut, mackerel, tuna are great sources of magnesium.

Milk: Dairy products, especially milk is a great provider of magnesium to the body.

Fruits: Banana, apple, grapefruit, avocado etc. are good options to take in magnesium.

Brown rice: Half cooked brown rice provides 42 mg of magnesium.

Whole wheat bread: 2 slices of whole wheat bread can nourish our body with 46 mg of magnesium.

Possible symptoms of magnesium deficiency in the body:

  • Nausea and vomiting
  • Stretched muscles and cramps
  • Loss of appetite
  • Insomnia
  • Headaches, migraine, and uneasiness

Why is magnesium supplement, not a good option?

When there are multiple natural sources to overcome the deficiency of magnesium available to us, then why should one rely on artificial sources to extract magnesium. Switching to supplements is the least suggested option. The intake of magnesium can be fulfilled with natural food products. Excess of magnesium may cause digestion problem and often leads to vomiting, nausea, low blood pressure and much more.

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