In 1905, only 1% of Americans were depressed before the age of seventy-five; by 1995, this had increased to 6% by the age of twenty-four. Over the next fifty years, food manufacturing methods changed dramatically, and consumption of whole grains declined sharply as the food industry refined the grains to produce white flour and white bread, thereby reducing the mineral content of baked products. . For example, in 1905, people got about 400 milligrams of dietary magnesium per day from bread; but by 1955, eating white bread, which contained almost no magnesium, had become the norm. Magnesium may seem like an unlikely suspect for increasing levels of depression among the masses, but looking at the role magnesium plays in the brain shows why it’s important.
Known by some as the original “calm”, magnesium has been a home remedy for stress and anxiety for decades. In fact, many Victorian spas offered magnesium-rich water for therapeutic bathing and even drinking, as prescribed by physicians of the day. Modern science tells us that magnesium is important for many chemical pathways in the brain, playing a key role in making important neurotransmitters (such as serotonin) and balancing the stimulating effects of calcium on the brain. Here’s a twist: Magnesium is needed to convert many B vitamins into their active forms, and B vitamins are essential for brain health. Many vitamins need to be modified in this way to achieve their function in body chemistry for many reasons. For example: many vitamins may not exist in active form in food, or may require a slight chemical change before they can be Cellular absorption.
Animal studies show that magnesium helps us learn and remember, and over time, protects our memory; some even suggest that magnesium consumption (as measured by the amount of magnesium in hair) is associated with academic performance. Studies have also found that magnesium inhibits the release of stress hormones (such as cortisol) and can also act on the blood-brain barrier (a membrane in blood vessels that prevents many circulating products from entering the brain), preventing cortisol from entering the brain. . Paradoxically, magnesium is excreted from the body when we are stressed. Our ancestors were able to obtain magnesium from a diet rich in natural meats and seafood. Today, there is almost no magnesium in our food and only trace amounts in bottled or tap water. Currently, the recommended daily intake of magnesium for adults (women and men) in the United States is 320 to 420 mg, and in the United Kingdom, the recommended daily intake is 270 to 300 mg. However, it is difficult for us to consume more than 250 mg of magnesium every day. Foods rich in magnesium (depending on the soil, that is, how much magnesium the soil in which the food is grown contains) include: almonds, spinach, cashews, peanuts, soy milk, black beans, kidney beans, bananas, raisins, and brown rice .
Foods rich in magnesium (depending on the soil, that is, how much magnesium the soil in which the food is grown contains) include: almonds, spinach, cashews, peanuts, soy milk, black beans, kidney beans, bananas, raisins, and brown rice . (Shutterstock)
Keep the conversation going
I hesitate to use the term “supernutrient,” but zinc deserves it! Zinc is a powerful antioxidant that protects DNA from free radical attack. Zinc maintains the life of cells, including those in the brain, and its anti-inflammatory properties help slow aging. By the way, for male readers, zinc is also indispensable for men to maintain an erection. More than fifty years ago, scientists discovered that the brain contains high concentrations of zinc, and we now know that it is particularly concentrated in the vesicles of nerve cells. These small “vesicles” encase important neurotransmitters that make neurons Molecules that can talk to each other. Now where things get really interesting, the highest concentrations of brain zinc are found in neurons in the hippocampus, the center of learning and memory. In a major breakthrough, scientists at MIT and Duke University observed the effects of zinc. They found that binding zinc to proteins and reducing mobile “free” zinc prevented communication between two key cell groups in the hippocampus. Without free zinc, cells stop talking.
Studies using animal subjects have shown that zinc deficiency affects neurogenesis and increases brain cell death, leading to learning and memory impairments. Considering what we know about zinc, this result is not surprising. But some studies have reported reduced zinc levels in Alzheimer’s brains, while other studies have found clear links between Alzheimer’s and abnormally high zinc levels that promote plaque formation. Only more research can resolve this paradox, but if nothing else, these two arguments serve as a veiled warning about supplementation—we cannot take it for granted that more zinc is better, and that the right amount is key.
Zinc is an essential mineral found in many foods, such as oysters. (Shutterstock)
Zinc deficiency is common in Europe and the United States, with about 20% of adults not getting enough zinc from their diet. This problem has caused public health concerns. The human body cannot store zinc, so we need to eat zinc every day: about 9 mg for women and 11 mg for men. Oysters, crabs, lobsters, beef and chicken are foods that are particularly rich in zinc. If we enjoy these foods regularly, zinc deficiency will not be a problem. Vegetarian diets are very low in zinc, with very small amounts found in foods such as beans, chickpeas, nuts and pumpkin seeds (the amounts all depend on the soil). But unless your doctor diagnoses you as zinc deficient, supplements are not recommended.
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Book cover. (Provided by Haoyou Culture)<本文摘自《大腦充電：科學證實，逆轉大腦退化的健康生活對策》，好優文化提供>
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Editor in charge: Wang Xiaoming
2024-02-05 01:18:31
#Magnesium #guardian #memory #suspect #depression #Brain #health #Depression #Vitamins
