Boost your brainpower: Increase your magnesium intake with these tips

Maintaining a healthy balance of all nutrients and minerals is essential for good health. However, some minerals, such as magnesium, are not included in this list. Here are some tips to increase your magnesium intake.

Are you feeling forgetful or have emotional problems? Your diet may be to blame. Recent studies have shown a link between magnesium intake and brain health, especially in women. Unfortunately, many people don’t get enough magnesium in their diets. 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 magnesium levels in your body to improve brain function.

A recent study by researchers at the Australian National University found a strong link between dietary magnesium intake and brain health. Studies have shown that men and women with more magnesium have larger brains. However, studies have shown that the neuroprotective effects of magnesium are especially important for women, especially postmenopausal women. Based on these results, researchers recommend taking magnesium from an early age to prevent neurodegenerative diseases such as Alzheimer’s disease in the future.

Magnesium and brain health

Magnesium is an essential mineral needed for many important functions in the body, including regulating blood pressure, supporting nerve and muscle function, and maintaining healthy bones. But many people don’t get enough magnesium in their diets. In fact, according to the National Institutes of Health (NIH), about 50% of people don’t get the recommended daily allowance of magnesium.

How to increase magnesium levels in the body?

Luckily, it’s easy to increase your magnesium levels by making some simple changes. If you’re experiencing symptoms of magnesium deficiency or just want to increase your magnesium intake in general, here are some tips to help.

1. Eat foods that contain magnesium

One of the best ways to increase your magnesium intake is to eat foods that are rich in magnesium. Some examples of foods rich in magnesium include:

Dark green leafy vegetables – Spinach, kale, and collard greens are good sources of magnesium.
Nuts and seeds – Almonds, cashews, pumpkin, and sesame seeds are all good sources of magnesium.
Whole grains – Brown rice, quinoa, and whole-wheat bread are high in magnesium.
Legumes – Lentils, chickpeas, and black beans are good sources of magnesium.

2. Choose magnesium-fortified foods

Magnesium is now fortified in many foods to help you meet your daily intake goals. Some examples of magnesium-fortified foods include breakfast cereals, milk, and some types of bottled water.

3. Consider a magnesium supplement

If you’re not getting enough magnesium from your diet, you may want to consider taking a magnesium supplement. Talk to your doctor before starting any new medication.

4. Avoid caffeine and alcohol

Research suggests that both caffeine and alcohol interfere with magnesium absorption, so it’s best to limit your intake of these substances. Reduce your caffeine intake to increase your magnesium intake.

5. Cooking with herbs and spices

Some herbs and spices, such as basil, coriander, and cumin, are high in magnesium. Try adding herbs and spices to your diet to increase your magnesium intake.

6. Increase your fruit and vegetable intake

Fruits and vegetables are generally rich in vitamins and minerals, including magnesium. Fruits and vegetables that contain magnesium include bananas, avocados, figs, and sweet potatoes.

Getting enough magnesium in your diet is important for maintaining proper brain function. You can help protect your brain and overall health by following these tips.