Written by Mervat Rashad
Friday, 07 April 2023 08:00 AM
Do you feel forgetful or struggle to focus? Your diet may be to blame. Recent research has shown a strong link between magnesium intake and brain health, especially in women. Many people don’t get enough magnesium in their diets. Here are ways. Increase magnesium levels in your body To improve brain health, according to the website ” healthshots“.
Magnesium and brain health
Magnesium is an essential mineral required for many important bodily functions, including regulating blood pressure, supporting nerve and muscle function, and maintaining healthy bones. Many people do not consume enough magnesium in their diets.
How do you increase magnesium levels in your body?
1. Eat foods rich in magnesium
One of the best ways to increase your magnesium intake is to eat foods that are naturally high in magnesium.
* Dark leafy green vegetables: Spinach, kale, and collard greens 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 rich in magnesium.
Legumes: Lentils, chickpeas, and black beans are all good sources of magnesium.
2. Choose foods fortified with magnesium
Many foods are now fortified with magnesium to help you reach your daily goals. Some examples of foods fortified with magnesium include breakfast cereals, milk, and some types of bottled water..
3. Consider taking a magnesium supplement
If you can’t get enough magnesium from your diet, you may want to consider taking a magnesium supplement. Talk to your doctor before starting any new supplements..
4. Limit your caffeine intake
According to studies, caffeine can interfere with the absorption of magnesium, so it is a good idea to limit your intake of these substances.
5. Cook with herbs and spices
Certain herbs and spices, such as basil, coriander, and cumin, are rich in magnesium. Try adding these herbs and spices to your meals 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. Some examples of fruits and vegetables that are high in magnesium include bananas, avocados, figs, and sweet potatoes..
