9 Indian veggies and how much magnesium they contain

How to consume magnesium

Magnesium is an important mineral that supports muscle and nerve function, maintains heart rhythm, and strengthens bones. An average human would need 350-400 mg of magnesium daily. These are 9 vegetables and their magnesium content per 100 grams.

Spinach (Palak)

Spinach is a popular leafy green in India. It is known for its high magnesium content. Per 100 grams, cooked spinach provides approximately 87 mg of magnesium.

Fenugreek leaves (Methi)

Fenugreek leaves are widely used in Indian cooking for their distinct flavour and health benefits. They contain about 51 mg of magnesium per 100 grams.

Drumstick leaves (Moringa)

Drumstick leaves, or moringa, are full of nutrients. They provide approximately 45 mg of magnesium per 100 grams, making them a healthy addition to your meals.

Mustard greens (Sarson)

Mustard greens are a staple in many Indian households, especially in the northern regions. They offer around 32 mg of magnesium per 100 grams.

Bitter gourd (Karela)

Bitter gourd is known for its distinctive taste and health benefits. It contains about 17 mg of magnesium per 100 grams.

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Okra (Bhindi)

Okra, or lady’s finger, is a versatile vegetable in Indians. It provides approximately 57 mg of magnesium per 100 grams.

Green peas (Matar)

Green peas are commonly used in various Indian dishes. They offer about 33 mg of magnesium per 100 grams.

Sweet corn (Makka)

Sweet corn is enjoyed in many forms across India. It contains approximately 27 mg of magnesium per 100 grams.

Potatoes (Aloo)

Potatoes are very much common in Indian diets. A medium-sized potato with skin provides about 48 mg of magnesium per 100 grams.

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