Magnesium is one of the most essential minerals needed for over 300 chemical reactions in our body. A Magnesium deficiency can cause loss of  energy and appetite, weakness, vomiting, restless sleep etc..  An adult requires around 300-400mg of magnesium daily. If your body also has a magnesium deficiency, then you must include these 5 food items in your daily diet.

1. Mango – Another reason to eat lots of mangos during summer is its high magnesium content. Yes, we all know that mangoes are one of the richest source of vitamin A which is essential for vision. Mangoes are also one of the richest source of magnesium. 100g of mango provides around 270mg of magnesium which is highest among all food items.

2. Nuts - Nuts like cashews, almonds & walnut are one of the richest sources of magnesium. One handful of nuts (around 25g) contains 85-90mg of magnesium.

3. Moth beans - also known as matki. It can be sprouted along with moong and channa and then you can eat it as breakfast in morning or add it to you salad. About 25g of mothbeans provide 55-60mg of magnesium.

4. Onion stalks – 100g of onion stalks provide around approximately 104mg of magnesium. Onions are also rich source of vitamin C and chromium, an essential mineral that also helps in blood sugar regulation.

5.  Jowar – Jowar is rich source of magnesium and fiber. It is great option for those who are looking for weight loss.  You can use jwar flour alone or mix it with your regular flour to make chappati.  2 small jwar roti provides approx 90-100mg of magnesium.