Eat nuts and spinach to keep your brain young

Spinach, almonds, chia seeds... contain magnesium, an antioxidant that helps the brain of a 55-year-old person look one year younger, according to Australian research.

Research from the Australian National University published in the European Journal of Nutrition in March found that eating foods rich in magnesium helped reduce brain aging in healthy people aged 40-73.

More than 6,000 participants completed five food questionnaires over 16 months. Researchers found that increasing intake of magnesium-rich foods like spinach and nuts was associated with a lower risk of dementia. Specifically, people who ate 550 mg of magnesium per day had brains that were one year younger (by the time they reached age 55) than those who ate only 350 mg of magnesium per day.

Researchers estimate that increasing magnesium intake by 41% can significantly improve brain health, maintain cognitive function, and reduce the risk or delay the onset of dementia later in life.

Diet can have a big impact on many aspects of health, including brain health, says nutritionist Lauren Manaker (author of The First Time Mom's Pregnancy Cookbook ). Magnesium plays a role in neurotransmission and also stimulates levels of GABA (an inhibitory neurotransmitter) in the brain. This micronutrient is assessed based on food intake, not supplements.

Magnesium-rich foods also contain many other essential nutrients and antioxidants that may have a synergistic effect. They work together to protect the brain. Pumpkin seeds, almonds, chia seeds, boiled spinach, soy milk, roasted cashews, cereals, wheat bran, peanut butter... are all good sources of magnesium.

Eat nuts, spinach for younger brain — Spinach contains a lot of magnesium which is good for the brain. Photo: *Freepik*

The recommended dietary allowance (RDA) for magnesium varies by age and gender. Men aged 19–30 need at least 400 mg per day and 420 mg per day after age 31. Meanwhile, women aged 19–30 need at least 310 mg per day, increasing to 320 mg of magnesium per day after age 31.

In the Australian study, the amount of magnesium that was beneficial for brain health was 550 mg. Eating a lot of magnesium from food is not a problem for healthy adults because the kidneys can easily excrete any excess. However, getting too much magnesium from supplements is not good for health. Taking too much supplemental magnesium, especially in certain forms, can lead to side effects such as diarrhea and gastrointestinal upset.

In addition to magnesium, other studies on nutrients such as lutein have shown similar results. Lutein supports visual and cognitive function from childhood to old age, according to a 2019 review by Tufts University (USA) and several other units.

Lutein is an antioxidant carotenoid found in dark green leafy vegetables, corn, eggs, and avocados that may provide cognitive benefits. Dark green leafy vegetables like spinach are a good source of both magnesium and lutein.

Kim Uyen (According to Eat This Not That )

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