Do you want to keep your brain healthy and prevent dementia as you age? If so, you might want to eat more spinach, nuts, and other magnesium-rich foods. A new study by Australian researchers shows that higher magnesium intake can slow down brain aging and lower the risk of cognitive decline.
The Study
The study involved more than 6,000 participants in the UK who were between 40 and 73 years old and had no signs of dementia. The researchers asked them to fill out an online questionnaire about their diet and calculated their daily magnesium intake based on 200 different foods. They also measured their brain volume and white matter lesions, which are markers of brain damage and aging.
The results showed that people who consumed more than 550 milligrams of magnesium per day had a brain age that was about one year younger by the time they reached 55 than those who had a normal intake of about 350 milligrams per day. They also had less brain shrinkage and fewer white matter lesions, which are linked to better cognitive function and lower dementia risk.
The Implications
The researchers say their findings suggest that magnesium plays a key role in protecting the brain from aging and neurodegeneration. They recommend that people of all ages should pay attention to their magnesium intake and eat more foods that are rich in this mineral, such as leafy green vegetables, legumes, nuts, seeds, and whole grains.
They also say that higher magnesium intake may benefit women more than men, especially after menopause, because of its anti-inflammatory effect. They hope that their research will inform public health interventions that aim to promote healthy brain aging through dietary strategies.
Some Magnesium-Rich Foods
Spinach: This leafy green vegetable is one of the best sources of magnesium, with 79 milligrams per 100 grams. It also contains iron, calcium, vitamin K, and antioxidants.
Nuts: Nuts are a great snack that can boost your magnesium intake. Almonds, cashews, and brazil nuts are especially high in magnesium, with about 75 milligrams per 28 grams. They also provide healthy fats, protein, and fiber.
Legumes: Legumes are a group of plant foods that include beans, lentils, peas, and soybeans. They are rich in magnesium, with about 70 milligrams per 100 grams. They also offer protein, fiber, iron, folate, and other minerals.
Seeds: Seeds are another nutritious option that can increase your magnesium levels. Pumpkin seeds, flax seeds, chia seeds, and sesame seeds are among the best choices, with about 150 milligrams per 28 grams. They also contain omega-3 fatty acids, antioxidants, and lignans.
Whole grains: Whole grains are grains that have not been refined or processed. They retain their bran, germ, and endosperm parts, which are high in magnesium and other nutrients. Some examples of whole grains are oats, quinoa, brown rice, and buckwheat. They have about 65 milligrams of magnesium per 100 grams. They also provide complex carbohydrates, fiber, B vitamins, and phytochemicals.
Conclusion
Magnesium is a vital nutrient for our brain health and longevity. By eating more magnesium-rich foods, we can keep our brains younger and sharper and reduce the chances of developing dementia in later life. So, next time you go grocery shopping, don’t forget to stock up on some spinach and nuts!
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