Do you feel lost or have trouble concentrating? Your diet may be to blame. recent research This suggests a clear link between magnesium intake and brain health. especially in women Unfortunately, many people do not get enough magnesium in their diet. but don’t worry Increasing your magnesium intake can be easy and delicious with a few simple tips. Read on to learn how to increase your body’s magnesium levels for better brain health.
recent studies This study, conducted by Australian National University researchers, has found a strong link between dietary magnesium intake and brain health. Studies have shown that both men and women who consume higher levels of magnesium have larger brain volumes. However, the study’s findings show that the neuroprotective effects of magnesium are especially important in women. especially in menopausal women Based on these findings Researchers recommend increasing your magnesium intake at an early age. To prevent neurodegenerative diseases such as Alzheimer’s in the future
Also read: There is a link between magnesium and depression. Here’s what you need to know about it.
Magnesium is an essential mineral for many important bodily functions. including controlling blood pressure Supports nerve and muscle function and maintain strong bones. However, many people do not consume enough magnesium in their diet. in fact According to the National Institutes of Health (NIH), about 50 percent of the population doesn’t get the recommended daily amount of magnesium.
How to increase magnesium levels in your body?
Fortunately, increasing your magnesium levels is easy with just a few changes. If you show signs of magnesium deficiency or in general Here are some tips to help you get more magnesium.
1. Eat Foods High in Magnesium
One of the best ways to increase your magnesium intake is to eat foods that are naturally high in magnesium. Examples of magnesium-rich foods include:
* Dark Leafy Greens: Spinach, kale, and cabbage are excellent sources of magnesium.
* Nuts and seeds: Almonds, cashews, pumpkin seeds, and sesame seeds are all good sources of magnesium.
* Whole grains: Brown rice, quinoa, and whole wheat bread are all high in magnesium.
* Legumes: Lentils, chickpeas, and black beans are all good sources of magnesium.
2. Choose foods fortified with magnesium.
Many foods are fortified with magnesium to help you meet your daily intake goals. Examples of foods fortified with magnesium include breakfast cereal, milk, and certain brands of bottled water.
3. Consider a Magnesium Supplement
If you are not getting enough magnesium from your diet You may also want to consider taking a magnesium supplement. Talk to your doctor before starting any new supplements.
4. Limit Caffeine and Alcohol Intake
Studies have shown that both caffeine and alcohol can block magnesium absorption. Therefore, the consumption of these substances should be limited.
5. Cook with herbs and spices.
Some herbs and spices, such as basil, coriander, and fennel, are rich in magnesium. Try adding these herbs and spices to your diet to increase your magnesium intake.
6. Increase your intake of fruits and vegetables.
Fruits and vegetables are generally rich in a variety of vitamins and minerals. including magnesium Examples of fruits and vegetables that are high in magnesium include bananas, avocados, figs, and sweet potatoes.
Making sure you get enough magnesium in your diet is important for maintaining optimal brain health. You can help protect your brain and overall health by following these tips.
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