Brain health: don’t forget to eat magnesium
Pallavi Mishra
The balance of all vitamins, proteins, nutrients and minerals is important for keeping our body healthy and for proper functioning of its system. It is also necessary that our body should get all these things regularly. Lack of minerals affects the brain as well as the body. But some minerals are often deficient, including magnesium. You often forget things. If you are unable to concentrate on studies or work, then there can be symptoms of magnesium deficiency. Recent research has also shown a strong link between eating foods rich in magnesium and brain health. But the truth is that a large number of people remain deprived of sufficient amount of magnesium in their diet. According to the opinion of experts, if the human body gets 310 mg to 420 mg of magnesium per day from different types of diet, then there will be no deficiency of this element. Please tell that this quantity can vary according to age. But without getting bogged down in measuring and weighing, if some magnesium-rich foods and drinks are consumed, then there will be no shortage of this mineral in you. You can also take minerals like magnesium by adopting some easy and healthy sea diet that can be eaten daily.
Research Results
According to recent research findings from the Neuroimaging and Brain Lab at The Australian National University (ANU), higher magnesium intake in the daily diet leads to better brain health as people age. The study was conducted on 4100 people in a UK setup. The study showed that increasing magnesium intake by about 40 percent reduced age-related brain shrinkage. If magnesium intake is adequate from childhood, then the rate of memory decline with age remains low. At the same time, the risk of dementia decreases. According to the study findings, the effects of magnesium were especially significant in post-menopausal women.
Magnesium is essential for many important body processes, including regulating blood pressure, helping with nerve and muscle function, and building strong bones. According to the National Institute of Health (NIH) in India, about 50 percent of the population does not get the recommended daily amount of magnesium from their diets. Magnesium deficiency is common in high-risk groups such as the elderly, people with severe and chronic diseases, and type 2 diabetics.
If you ever feel that you are suffering from magnesium deficiency, it is better to consult a doctor. Lack of appetite, nausea, feeling tired or weak, or numbness in the limbs, muscle cramps can be symptoms of magnesium deficiency. Severe symptoms include abnormal heartbeat and a feeling of strain in the arteries. At the same time, high blood pressure and diabetes can also be caused due to magnesium deficiency. They can give suitable advice after knowing your health condition and after examination etc. Physicians often recommend supplementing magnesium supplies through diet and special supplements before starting any medications. Magnesium is found in leafy green vegetables such as spinach, nuts, seeds, beans and grains. Many millets are also good sources of magnesium. So know some selected ways to increase the amount of magnesium in your body –
What to eat
* If spinach is boiled and eaten, then about 75 mg of magnesium is available from half a cup of it. If you feel magnesium deficiency, then start consuming more green leafy vegetables like spinach.
* If you eat bread in breakfast in the morning, then you get at least 40 mg of magnesium from the piece itself.
* Magnesium is found in abundance in nuts. Almonds are a good source of vitamins, protein and fiber as well as a good source of magnesium. Daily requirement of magnesium is obtained from about 30 grams of roasted almonds. Consuming roasted cashew nuts in the same quantity is also sufficient. These nuts can be eaten as snacks. On the other hand, in terms of minerals, even cheap groundnut is no less than any expensive dry fruit. Even by consuming about a handful of peanuts, you can take the required amount of magnesium for the day.
* Pulses should also not be underestimated in the case of magnesium. For example, take black beans and lima beans, which are rich in magnesium.
* The need for magnesium can also be fulfilled by the seeds of melon and watermelon.
* The daily required amount of magnesium is easily available from soy milk. About 60 mg of magnesium mineral is obtained in one cup of soy milk.
* Fruits are also rich sources of magnesium. These include avocado fruit, banana and papaya.
* Consuming chocolate can also be helpful in meeting the deficiency of magnesium in your body.
* Magnesium is also found in abundance in brown rice.
* Mineral water and tap water are also good sources of magnesium. 2 liters daily is sufficient. The heavier the water, the better.
* Consuming certain fish like seafood is capable of providing the required amount of Magnesium. Cooked salmon fish contains about 25 milligrams of magnesium.
* Chicken is a protein-rich non-vegetarian as well as a good source of magnesium.
The above mentioned foods supply sufficient amount of magnesium mineral to the body. Yes, coffee and alcohol etc. should not be consumed in large quantities during this time. If magnesium deficiency is not complete even with natural diet, then supplements can be taken on doctor’s consultation. Magnesium can definitely be helpful in improving the health and performance of both your body and your mind.