Magnesium For Dementia: 6 Magnesium-Rich Foods To Eat; Whom Does It Benefit More?

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Dementia is considered as a progressive form of memory decline where the thinking ability deteriorates due to the loss of brain cells. Alzheimer's disease is the primary reason behind the occurrence of dementia.

A person with dementia may suffer from a number of symptoms that seriously hamper his or her life and daily routine, depleting the patient's memory skills, thinking abilities, and cognitive functioning [1].

Dementia is more prevalent in those over the age of 65, but it can also affect younger individuals, beginning in their 30s, 40s, or 50s.

There are many types of dementia, the most common being Alzheimer's, followed by Lewy body dementia, frontotemporal dementia, vascular disorders and mixed dementia.

Magnesium For Dementia

It is important to note that there is no cure for dementia at present, and therefore many researchers focus on preventative strategies such as diet.

Some studies suggest that dietary magnesium is linked to better cognitive function and may reduce the risk of dementia [2].

Researchers have recently examined the effects of magnesium intake on dementia risk. Their findings suggest that higher magnesium intake is associated with better brain health, especially for women [3].

Furthermore, the researchers found that individuals who consume more than 550 mg of magnesium per day by the age of 55 have a roughly one-year younger brain age than those who consume 350 mg per day, which is close to the average daily intake.

Accordingly, increasing magnesium intake by 41% may improve brain health, preserve cognitive ability, and reduce the risk of dementia [4].

In addition, the study found that high dietary magnesium intake was more neuroprotective for women than men, and for post-menopausal women in comparison with pre-menopausal women.

Magnesium-Rich Foods To Eat

Here are some magnesium-rich foods you can add to your diet [5][6].

1. Dark chocolate

Dark chocolates are an excellent source of magnesium (252.2 mg/100 g). Choose dark chocolate with 70% cocoa solids to gain the benefits of magnesium.

2. Spinach

As with most dark, leafy greens, spinach is a highly nutritious food. One cup of cooked spinach contains 157 milligrams of magnesium.

3. Avocado

There is no doubt that avocados are incredibly nutritious fruits that are also tasty sources of magnesium. One medium avocado contains 58 mg of magnesium, which accounts for 14% of the daily value of magnesium.

4. Quinoa

There are many health benefits associated with quinoa, including the fact that it is a source of protein and minerals. One cup of cooked quinoa contains 118 mg of magnesium.

5. Almonds, cashews, and peanuts

Besides being healthy snacks, almonds, cashews, and peanuts are also packed with magnesium. A single ounce of almonds has 80 mg of magnesium, which is about 20 per cent of the daily recommended amount.

6. Black beans

The health benefits of all beans are significant, but black beans, which contain 120 mg of magnesium per cup, are the best.

Magnesium helps to regulate the body's blood sugar levels and is also important for maintaining strong bones, as well as muscle and nerve function. Black beans are also a great source of fibre, protein, and antioxidants.

On A Final Note...

In spite of the fact that more research is needed on this subject, the findings of this study suggest that high magnesium intake is associated with improved brain health and may potentially also be associated with preserved mental function and a reduced or delayed risk of dementia.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.