Magnesium: Why everyone should get enough and how to do it

Magnesium is an often-overlooked mineral in our diets, as we focus the most on iron and calcium content of our foods usually. But just because its ignored, does not mean it doesn’t play several important functions in our body. (In fact, it supports over 300 processes in the body). Read on to find out why its possible you may have low magnesium, why it matters and how to fix it.

The recommended daily amount of magnesium for adults is 300-400 mg but it is highly likely most adults get far less than this. This is due to magnesium levels being low in food. Magnesium levels are depleted in farming soils worldwide, probably due to modern farming practices, resulting in lower levels in our food. Add to this, the low bioavailability of plant-based magnesium and our modern, processed food laden diets and it means, we are probably getting less magnesium through our food than our ancestors did, and that’s not a good thing.

Benefits of good Magnesium levels-

Magnesium plays so many roles in your body, that’s its present in every cell. It is involved with our glucose regulating mechanisms, brain, muscles, nervous system and gene function and repair.

Magnesium has been shown to:

  • Control the effects of ageing by decreasing oxidative/free radical damage in our bodies (source)
  • Reduce chronic / silent inflammation (source)
  • Maintain bone strength and increase calcium absorption in the body (source) which lowers the risk of bone osteoporosis
  • Maintain exercise stamina and fight muscle fatigue (source)
  • Regulate mood and fight depression (source)
  • Reduce probability of getting type 2 diabetes (source) and improve insulin resistance (source)
  • Reduce probability of coronary artery calcification and thus improve heart health (source)
  • Maintain healthy blood pressure (source)
Magnesium has been shown to have a mild blood pressure reducing effect in hypertensive people


With so many important functions in the body, the low focus on getting enough magnesium is shocking. We are writing this article to help you become more magnesium-aware and to guide you on how to maintain optimum levels in the body.

Signs of low magnesium-

As per Healthline, the most common signs of magnesium deficiency are:

  • Muscle twitches and cramps (including eye twitches)
  • Mental disorders and anxiety
  • Osteoporosis and weak bones
  • Fatigue and muscle weakness
  • High blood pressure
  • Asthma
  • Irregular heart beat

Apart from Healthline’s, list, you could also experience nausea and lack of appetite, insomnia, PMS, frequent tooth cavities, and fingertip numbness.

Please note that these symptoms individually can be caused by other health issues or lifestyle factors as well. Plus, symptoms don’t show for slight deficiencies usually, only when one is severely deficient in magnesium. Given most people’s diets are somewhat magnesium deficient, it doesn’t hurt to try and add some magnesium rich foods to your diet. You can’t overdose on magnesium though food usually so there is no downside.

The recommended daily intake of magnesium (as per the NIH) for various people are:

  • Infants–6 months: 30 milligrams
  • 7–12 months: 75 milligrams
  • 1–3 years: 80 milligrams
  • 4–8 years: 130 milligrams
  • 9–13 years: 240 milligrams
  • 14–18 years: 410 milligrams for men; 360 milligrams for women
  • 19–30 years: 400 milligrams for men; 310 milligrams for women
  • Adults 31+ years: 420 milligrams for men; 320 milligrams for women
  • Pregnant women: 30-40 milligrams more than non-pregnant women of same age

How to get more Magnesium-

There are two ways to get more of any mineral – eat the right foods or take supplements. There are many magnesium supplements available. Be warned, the commonly found magnesium salts in cheaper multivitamin pills tend to make one have looser bowels. The worst offender in this matter is magnesium oxide, though even magnesium citrate can cause this in some people. The best (non-diarrhoea) causing supplements are those which are amino acid chelated, the common ones being magnesium glycinate or magnesium aspartate. In any case, unless a doctor has diagnosed a magnesium deficiency for you, we do not recommend supplements as the first way to build your magnesium stores. For more information on which type of supplement is best for you, check here. While magnesium supplements are usually safe, check with you doctor if you can take magnesium supplements if you are a kidney or heart patient, or are pregnant or on psychiatric medication.

For most people though, eating magnesium rich food instead should be the first port of call. As stated earlier – it’s almost impossible to get too much magnesium through food, so you needn’t worry about an overdose if getting your magnesium via magnesium rich foods. If you suspect you might be low on magnesium, try incorporating dark green vegetables, organic dark chocolate, bananas, nuts, legumes and beans, seeds etc, in your diet. You can try seed butters on your toast instead of regular butter for a tasty flavour.


Image source

Find a simple and easy to make, magnesium rich pumpkin seed butter here. This butter is super rich in zinc, iron, magnesium and loads of other minerals, and is easily spreadable on toast/ parantha.

About the author-

This is a guest blog post by Riddhi Kaul. She is the editor of – a shiny new website dedicated to natural living and healthy lifestyle in India. She is an alumnus of IIM Lucknow and is an experienced management consultant. Reading, researching, travelling and parenting takes up most of her time.  She lives in Mumbai with her spouse, three-year-old son and her furry little friends.


Top 10 Simple tips to Control your Diabetes !!

Diabetes mellitus is a chronic metabolic disorder that prevents the body to utilise glucose completely or partially. This is basically a lifestyle disorder caused due to mainly sedentary lifestyle & wrong eating habits. In this post I will suggest few simple and easy dietary guidelines to be followed to reduce your blood glucose levels.


  1. Simple sugars should be restricted since they are easily absorbed and have high glycemic index. Eat artificial sweetners instead of simple white sugar, like steviana, maple syrup, Aspartame.


   2. The diet should meet the requirements of antioxidants, micronutrients, phytochemicals,the intake of whole grains like              oats, barley, wheat, multigrains , fruits ,vegetables should be increased, increased intake of whole grains and reduced         intake of fat specially the saturated fats also improves insulin sensitivity and reduces the risk of diabetes independent of weightloss.


3.  A mixture of oils is preffered than single oil . Try to add oils like sunflower oil, corn oil, groundnut oil, gingelly oil in your diet as they are rich in poly unsaturated fatty acids.


4.  Your diet should be high in proteins as proteins helps to increase insulin production and promotes satiety. Daals, sprouts, pulses, legumes are protein rich foods which should be included daily in your diet.


5.  Avoid eating  junk and processed foods as it inhibits insulin production in the body. Try to eat foods rich in dietary fibres, processed foods inhibits insulin production in the body. Eat fresh homemade foods.


6. Fruits rich in vitamins should be consumed daily as it promotes insulin production, contains antioxidants, fruits are rich in fibres so also helps in reducing weight. try to eat varities of fruits ,with the variety available at a typical supermarket, this strategy could introduce you to new favorites for months.Multi-Vitamins and minerals are also very useful. B-Complex vitamins are a good part in any multi-vitamin. Vitamin B-6 (50 – 150 mg a day), vitamin B12 (1000 – 3000 mcg). These vitamins are extremely helpful in protecting against neuropathy or nerve damage, also in reversing diabetes naturally. However, test your blood sugar after trying a new item—especially fruit. Some may have a more dramatic effect on blood sugar than others, and if they do, you may have to limit portion sizes accordingly.



7. Influence of chew count , glycaemic indices, should be recognised by your doctor. regulate your meals if you are taking insulin . Insulin is adjusted depending on your daily calorie requirement . Include foods like fenugreek, bittergourd in your diet as they are hypoglycaemic foods.


8. Eat foods like Green leafy vegetables, all fruits except banana, lemon, clear soups, onion, mint, spices, salads, plain tea or coffee, skimmed milk, buttermilk, fresh fruit smoothies, detox waters.


9. Stay positive, reduce stress, set your diet plan and exercise targets. To lose weight, you should try to exercise three times a week for 30-60 minutes a day. But moving your body is good for a lot more than that. Regular workouts can help to…

  • Lower your blood sugar.
  • Boost your heart health
  • Lower your blood pressure
  • Help insulin work better in your body.
  • Here are some healthy ways to combat stress:
    • Do breathing exercises.
    • Tense your muscles and then release them.
    • Go on a walk or jog.
    • Stretch.
    • do Yoga
    • Start a new hobby.
    • Replace negative thoughts with positive ones.


10.  I would like to share few simple home remedies that you can follow everyday to control your blood glucose levels. Remember that you must follow this regularly .

a) Drink an Apple Cider Vinegar Solution – Mix 2 tablespoons of apple cider vinegar with 1 cup of water and drink it while having a meal. Its richness in vitamins, antioxidants and minerals can make your blood glucose level go down. Do this once day and you will see a big improvement on your condition.

b)Take in Pure Honey and Cinnamon-  Pure honey and cinnamon are very well-known to the diabetic community because they are potent enough to reverse diabetes. You can use these natural gifts to sweeten your food or drink instead of using table sugar.

c) Add Zinc to Your Daily Diet potential- Zinc plays an important role in the production, as well as in the absorption of insulin by the body. Regularly eat foods that have zinc. You may also opt to take supplements that will help you resolve your zinc deficiency. When your body lacks zinc, your diabetes glucose level will be out of control.

A Perfect Pre-Wedding Diet plan & Tips for Brides to be… to look Slim and Gorgeous !!

Hello Readers…

A bride always has desire to appear the most gorgeous face on her wedding occasions. She becomes very conscious about her health especially in terms of looking beautiful along with loosing weight…to look attractive and fit. As the wedding days come closer a number of thoughts rolls up in her mind on what she can eat or not before the big event to remain healthy….The marriage is a new phase and lifestyle takes a new twist post wedding . Its important that a bride to be pays an extra attention on her health.

If your D-day is around the corner , while you must be preoccupied with preparations of every tiny details. What I would suggest as a Nutritionist that brides to be……… better you make a self evaluation diary to track your weightloss target and healthy eating patterns and record them daily.

In this post I would list down few important dietary guidelines and tips to be followed for Pre- Wedding brides….Its better to start weightloss diet atleast 3 to 4 months before the wedding because it provides you enough time to be fit for wedding !!



A fat belly is not very appealing for a young bride. Its important that atleast 3 months before the wedding you should focus on clean eating diet , as of my opinion a Nutritionist or dietitian can help you customize a diet plan for your body’s type but in general you can start by following these recommendations.

  • Eat atleast 2 seasonal fruits per day. Lunch should be wholesome and filling as the main meal of the day.
  • Recognize your hunger time and pack your healthy snacks accordingly. Exercising or morning walk for atleast 30 minutes is crucial to maintain healthy weight.
  • Building a good digestive system is important so that your gut can handle all wedding planning stress and also post wedding nervousness. Foods like kefir, yoghurt, buttermilk are rich in probiotic bacterias that maintains healthy gut. Instead of sipping artificial beverages , better opt for coconut water, lassi, lemon juice .
  • As the lifestyle environment and daily routine changes completely post wedding ,its important that you build your inner stamina from the beginning itself…try to sleep early and wakeup early , exercise, do yoga, and pray or meditate.
  • Eat some dryfruits like almonds, walnuts, caashews , peanuts, as evening snack and try to detox yourself by fasting once a week.




You need to have enough proteins in your diet to support hair growth as more than 90% of your hair is madeup of proteins.

  • Foods such as meat, poultry, fish, eggs, dairy products are high in proteins , you can add them in your meals.
  • Vegetarian people can consume proteins in the form of plant sources like soybeans, milk, seeds, nuts, yoghurt, avocadoes, lentils, daals, sprouts these all are healthy proteins essential for hair growth.
  • Eat vitamin A rich foods to promote hair growth and prevent hair loss. Like green veggies, carrots, pumpkin, broccoli, sweet potato.
  • Vitamin C is also a crucial  part of  your diet as it helps to keep your blood vessels healthy ,prevents hair breakage and improves hair texture and growth.
  • Include Flaxseeds in your diet as it contains omega – 3 fatty acids alongwith  antioxidants , minerals which is essential for hair growth.




Your healthy glowing beautiful skin will definitely become a centre of attraction on your Wedding day. Your skin radiates your inner beauty. Ensure that you eat healthy foods which is essential for glowing skin.

  • Vitamin- E rich foods are important for a healthy skin, drink lots of fluids by drinking water, fresh juices, soups, it keeps you hydrated & skin looks soft and healthy.
  • Eat low glycemic index foods to prevent acne …avoid refined sugars, oily foods, processed foods ,high calorie desserts as it may cause oily skin, pimples, rashes.
  • It’s important that you consume lots of antioxidants in the form of green tea, seasonal fruits, fresh tomatoes, salads etc.
  • Try to drink detox water every morning on an empty stomach to detoxify harmful chemicals out of your body and improve skin texture , also drink fresh fruits homemade Smoothies for a complete healthy and balanced meal.
  • Healthy fats are also important part of diet for beautiful skin , eat plenty of omega – 3 fatty acids from salmon fish, Dark green vegetables.
  • Drinking lots of water atleast 10 glasses per day , fresh juices with gooseberry can help to keep skin hydrated and also prevents dull complexion.




Last but not the least your overall appearance on your Wedding day will be more appealing if your Bridal makeup is good. It enhances your overall beauty !!

  • Choose a makeup artist that uses quality products for your makeup so that they are not harsh on your skin.
  • Find and contact bridal makeup artists to ask what products they use and choose your artist based on that.
  • Make sure that the products are used in a hygienic way.
  • Read their reviews to know what other brides have experienced with them.
  • Do not forget to wipe off your makeup gently after the wedding is done.

PS: You can also find a list of best bridal makeup artists in Delhi here.


List of Top Natural Beauty Secrets for healthy hair & skin.


Hello Readers …

Natural beauty has been in existence since time immemorial. Most modern-day cosmetic manufacturers often use the same old herbal and natural recipes to create beauty therapies packaged in expensive bottles and jars. These therapies also contain many harmful chemicals which hamper the efficacy of natural and organic ingredients. When all these organic substances are available easily at our homes, why opt for such expensive products? there are many cosmetic brands available in market but consist of harmful chemicals , so I would rather suggest few natural tips for you !!


Here Iam sharing some wonderful & simple (not at all time-consuming) beauty tips to look your best for a wedding and the new year’s bash 🙂 You can choose any one or more of the below given options and start doing the same at least 3 times in the week.

💕 Face glow- 
 Take a handful of oats and mix it with water to make a paste. Apply this paste over your neck and face and let it dry naturally. Use whey to rinse it off. Later use water to wash your face and pat it dry with a towel for a soft skin. This beauty treatment may be followed everyday to bring a noticeable shine to your skin.
💕 Night Skin care –
While sleeping, apply honey and glycerin mix on your face and let it rest for a couple of minutes. Wipe it gently with wet cotton. You will never suffer from dry skin problems. This beauty tip too can be followed every day to keep your skin soft and supple like a newborn’s!
  💕 Baby Soft Skin –
 Mix a teaspoon of honey with half a bowl of mashed apple and apply this paste on your neck and face. Leave it for half an hour and later clean with cold milk. Try this every alternate day to reveal softer and younger looking skin with no side effects, whatsoever !!
 💕 Home Remedies for Glowing Skin –
To Get Rid of Wrinkles Barley water is very good for the skin. Apply barley water along with a couple of drops of Gilead on the wrinkled area every night before bed. You will begin noticing a difference in a few day’s time. 
  • For facial glow you may also try this-
  1. Honey – 2 tsp
  2. Vinegar – 1tsp
  3. Rose water – 2 tsp

Apply 1 tsp on hands and face every day & protect yourself form direct sunlight.

this is a revolutionary new tip that redefines how you take care of your skin, made from naturally available products like rose water, honey & grape vinegar.

💕Natural Beauty Tips For Younger & Soft Skin-
 For Natural Bleach Cut cucumber slices and rub them on your face. You can also grate cucumber for better effect. Rub cucumber for good 10 to 15 minutes for optimal results. This treatment when followed once a week, will reduce the tan on your skin and leave it smooth and radiant… 
💕Homemade Tips for Soft Hands –
Make a mixture by mixing half a cup each of rose water, glycerin and witch hazel. Preserve it in a bottle and apply everyday on your hands.
 💕 Natural Beauty Tips For Beautiful & Long Hair-
 For Beautiful & Shiny Hair After washing your hair, rinse it with water mixed with a little bit of vinegar. You will love the gloss your hair gets !! For best results, do this every time you wash your tresses. 
Beauty with fair complexion & glowing skin is a choice for every girl especially when the wedding season is coming soon then you must take great care of your skin so that there is a special glow on your face !! I would like to share few easy home remedies for glowing skin…
💕Raw honey and lemon face wash.
 With anti-bacterial properties and with enzymes good for our skin, honey is an excellent ingredient. Along with lemon, they become a powerful face cleansing liquid.
💗Application –
 In a bowl pour 2 spoons of honey. Mix 1 spoon of lemon in a circular motion, massage in to skin. This will help you to get all areas of your skin…Leave on for 5-10 minutes. This will help for deep pores cleansing.Wash your face with warm water and pat dry. Enjoy your rejuvenated skin.
💕Coconut oil cleanser
Antimicrobial face cleanser, Coconut oil keeps your skin healthy and smooth by bringing in moisture through your skin-pores.
💗Application –
Gently massage 1/2 spoon of coconut oil onto your face, keep massaging for around 30-45 seconds. Use a warm towel and place onto your face. This will help to open up your pores.Wait about 20-25 seconds. Wash your face with warm water and pat dry. Enjoy your rejuvenated skin
💕Yoghurt Facepack
Protein and Lactic acid face cleanser. Protein will tighten your skin pores and will keep it hydrated. Lactic acid on the other hand help get rid of the dead cells.
Gently massage 2 spoons of yogurt onto your face. Create a thin layer of yogurt paste onto your skin. Leave for around 15-25 minutes.Wash your face with warm water and pat dry…you will notice a soft skin texture !!
💕Olive Oil
The natural moisturizer for dry skin. Olive oil with its antioxidants and good fats help reduce free radicals from our face skin.
Gently massage olive oil in your skin. Do it for 30-45 seconds. Leave for overnight.Olive oil will lighten the dark spots, kills the bacteria. It will make your skin smooth and more clear. It’s very useful as a moisturizer in winter season as it hydrates & moisturizers the skin also prevents acne .

5 Healthy Habits to Last for a Lifetime…!!


Trying to establish a healthy lifestyle can seem challenging and overwhelming. Because some people don’t know how to get started, they just don’t bother with trying.

Before I started my weight loss, or healthy lifestyle journey, I procrastinated over and over again. While I did want better for myself, I couldn’t figure out the best way to go about it.

There is a lot of information floating around to take in. I’ve learned that the most important thing to remember is, small changes lead to big results.

Consistency and having a positive mindset are key when it comes to your health. Remember, this is meant to last a lifetime and not the life span of a diet.

Focus on small consistencies and form awesome habits that will become second nature.


Here are 5 healthy habits to last a lifetime:


1. Drink Water

Not only is water great for your overall health, it is essential to good health.

It helps to promote weight loss, flushes out toxins in the body, increases energy and relieves fatigue.

Think about it the next time you feel hungry, you may just be dehydrated and in need of some good old H20.



2. Drink Green Tea

Green tea is amazing for various reasons. This drink is a great alternative to other heavily sweetened beverages and can offer a healthier alternate, along with drinking water. It’s loaded with antioxidants and nutrients.

Green tea helps with fat loss, improved brain function and lowers your risk of cancer. You can read more here.

You can sweeten green tea with lemon, honey, agave nectar, herbs and other natural sweeteners for the best benefits.



3. Get Moving

To achieve great overall health, you’re going to have to move. This doesn’t have to be anything strenuous or even complicated. You could go for a walk, use your own body weight, equipment or a personal trainer. You can work out at home, a gym, a park or anywhere you’d like to.

Moving more creates balance in your mind, body and spirit. It also promotes flexibility and strong muscles.

As long as you do something, you’re doing something right. So get moving!


4. Get your Rest

We all get very busy in day to day tasks, running our lives. We often neglect simple, essential functions our bodies need to recover and work to the best of their abilities. Sleep is the most often neglected.

Sufficient sleep helps to improve memory, sharpen your attention, lower stress and will help you with your weight loss goals.


5.Make Time for Yourself

Again, we all get busy. However, it’s true that you can’t take care of anyone else properly, until you take care of yourself. You have to make yourself a priority!

Make sure you’re keeping up with all of your routine doctor’s appointments, enjoying time to yourself, taking on hobbies or activities that are just for you or spending quality time with close companions.


While there are several other habits you can adopt to achieve a healthier lifestyle, these are just a few to get you going.

Surround yourself with good habits, positive people and peaceful environments. You’ll have no choice but to take on a positive mindset to stay motivated and keep you going.


If you know of other habits that have worked for you, feel free to share and gain reward for helping others.


Guest blog post by – Shante Stoner. She is founder and freelance writer at Amira Bella Agency where she specializes in article/blog post writing in topics about healthy living.