Magnesium and Zinc are essential minerals that play important roles in various bodily functions.
Magnesium:
Bone Health: Magnesium is important for maintaining healthy bones by regulating calcium levels in the body.
Muscle and Nerve Function: Magnesium is required for proper muscle and nerve function. It helps muscles contract and relax and also supports the transmission of nerve impulses.
Energy Production: Magnesium plays a key role in energy production, as it is involved in the conversion of food into energy.
Heart Health: Magnesium helps regulate heart rhythm and supports healthy blood pressure levels.
Blood Sugar Regulation: Magnesium helps to regulate blood sugar levels by supporting insulin sensitivity and glucose metabolism.
Zinc:
Immune System Support: Zinc plays a crucial role in immune system function, as it helps to support the development and function of immune cells.
Wound Healing: Zinc is important for wound healing, as it is required for the synthesis of DNA and the production of new cells.
Taste and Smell: Zinc is involved in the sense of taste and smell, as it is required for the proper functioning of taste and smell receptors.
Reproductive Health: Zinc is important for reproductive health, as it is required for the production of sperm and the development of the reproductive organs.
Skin Health: Zinc is important for skin health, as it is involved in the production of collagen, which is essential for healthy skin.
In summary, both Magnesium and Zinc are important minerals that play crucial roles in maintaining overall health and wellbeing.
25 foods & herbs as good source of magnesium & zinc
Here are 25 foods and herbs that are good sources of magnesium and zinc:
Magnesium:
Spinach
Swiss chard
Almonds
Cashews
Avocado
Black beans
Edamame
Pumpkin seeds
Quinoa
Dark chocolate
Tofu
Brown rice
Bananas
Figs
Yogurt
Salmon
Mackerel
Halibut
Artichokes
Broccoli
Brussels sprouts
Kale
Watermelon
Molasses
Oatmeal
Zinc:
Oysters
Beef
Pork
Chicken
Turkey
Crab
Lobster
Pumpkin seeds
Chickpeas
Lentils
Yogurt
Cheese
Milk
Cashews
Almonds
Peanuts
Sunflower seeds
Quinoa
Brown rice
Spinach
Mushrooms
Garlic
Ginger
Turmeric
Rosemary
It’s worth noting that the amount of magnesium and zinc in food can vary depending on factors such as soil quality and farming practices. Additionally, some foods high in magnesium and zinc may also contain compounds that can interfere with the absorption of these minerals, such as phytic acid in grains and legumes. So, it’s important to eat a varied diet that includes a range of nutrient-dense foods to ensure you’re getting adequate amounts of magnesium and zinc.
Dr Neeraj Kaushik founder Kaushik Acupuncture & complementary medicine, best acupuncturist in Delhi NCR