Experts report that a diet rich in leafy green vegetables and nuts may be the best way to protect the body’s most complex organs.
And a recent study found that those who ate a magnesium-rich diet experienced fewer age-related brain changes. They also had small white matter lesions, a sign of brain aging. The effects were also particularly pronounced in women, especially postmenopausal women.
The study, published in the European Journal, was analyzed of Nutrition and health data from approximately 6,000 UK participants aged 40 to 73.
Researchers at the Australian National University measured the dietary magnesium found in leafy vegetables such as spinach, legumes, nuts, seeds and whole grains by completing five questionnaires over 16 months.
The National Institutes of Health recommends adults take between 320 and 430 mg of magnesium per day, but study participants with the healthiest brains took more than 550 mg.
The researchers said that increasing magnesium intake “may lead to significant improvements in brain health, which is also expected to help maintain higher cognitive abilities and reduce the risk of dementia or its late onset later in life.”
Magnesium supplements are popular on TikTok, with many videos claiming to relieve users of anxiety and insomnia and racking up tens of millions of views.
But this new study shows that spending money on expensive supplements isn’t necessary to improve brain function, and simply eating more spinach may be enough to reap the physical and mental health benefits of magnesium.
In addition to new evidence that magnesium promotes healthy brain aging, it also has other health benefits.
According to sleep experts, magnesium promotes muscle relaxation by preventing calcium in the body from contracting, resulting in better rest.
According to psychologist and nutritionist Dr. Supatra Tovar, magnesium also promotes sleep by counteracting glutamate, an amino acid and neurotransmitter that spikes in the body when you’re awake and when you’re in pain.
Consistent regular sleep has been associated with improved memory and concentration, which may explain the mental health benefits of magnesium.
The product also said that people who are concerned about magnesium are better off eating more nuts than taking supplements. He added that the body processes the nutrients in food better than those that are produced and added to nutritional supplements.
Supplements can also cause diarrhea and other digestive issues, and too much magnesium can lead to low blood pressure, lethargy, depression, and confusion.
Source: Business Insider
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