Magnesium is an important mineral that has many health benefits. It can help maintain the normal rhythm of the heart and prevent cardiovascular disease; It can also promote nerve conduction, protect brain function, and delay the onset of Alzheimer's disease.
However, modern people's diets are often deficient in magnesium, resulting in insufficient magnesium intake. What are the dangers to the body? How can I get magnesium through food? Here are four types of magnesium-rich foods that you can enjoy with ease and health.
In 2022, a paper published in the Chinese Journal of Cardiovascular Science revealed the key role of magnesium in regulating the process of cardiovascular calcification, opening up new research perspectives and possibilities for us.
Cardiovascular calcification refers to the abnormal deposition of calcium salts in the walls of blood vessels or heart valves, resulting in hardening and narrowing of blood vessels and valves, thereby affecting the normal function of the cardiovascular system.
This pathological process is closely related to the occurrence, development and prognosis of cardiovascular diseases, and is one of the important reasons for the increase in mortality from cardiovascular diseases.
In this study, the scientists found that magnesium plays a crucial role in inhibiting cardiovascular calcification. Magnesium can affect the process of cardiovascular calcification in a variety of ways.
Magnesium reduces the deposition of calcium salts in blood vessels and valves by regulating calcium and phosphorus metabolism. The imbalance of calcium and phosphorus metabolism is a key factor leading to cardiovascular calcification, and magnesium is able to maintain this balance, thereby inhibiting the development of calcification.
Lipid deposition in the walls of blood vessels, especially during atherosclerosis, promotes the occurrence of calcification. Magnesium indirectly inhibits the development of calcification by regulating lipid metabolism and reducing the deposition of lipids in the blood vessel wall.
Furthermore, magnesium has also shown positive effects in anti-oxidative stress and reduced inflammatory responses.
Oxidative stress and inflammation are important contributors to cardiovascular calcification. Magnesium is able to reduce oxidative stress and inhibit the inflammatory response, thereby inhibiting the onset and progression of cardiovascular calcification on a broader level.
A study published in Circulation found that a novel protein called MG53 plays a crucial role in the protection of heart injury and becomes a key signaling molecule in the important endogenous cardioprotective mechanism of myocardial ischemia preadaptation.
Myocardial ischemia preadaptation is a unique physiological phenomenon in which the heart is able to gradually adapt and increase its tolerance to subsequent prolonged ischemia after a brief period of ischemia.
This phenomenon is clinically important for patients with heart disease, as it can significantly reduce the damage to heart muscle cells and reduce the risk of heart attack. The discovery of MG53 provides a new explanation for this natural phenomenon.
The study showed that overexpression of MG53 could effectively inhibit oxidative stress-induced cardiomyocyte death. Oxidative stress refers to the accumulation of reactive oxygen species in the body, leading to cell damage and death.
In cardiomyocytes, excess reactive oxygen species are one of the key factors in heart disease. Overexpression of Mg53 protects cardiomyocytes from damage by reducing the effects of oxidative stress.
More strikingly, the research team also found that when Mg53 was removed by gene knockout, the protective effect of myocardial ischemia preadaptation on the heart was completely lost.
This discovery clearly points to the central role of MG53 in cardioprotection, and also provides a new understanding of the protective mechanism of cardiomyocytes.
In addition, this study also reveals the protein complex formed by MG53 with other proteins such as C**-3 and PI3K, and how this complex is involved in myocardial protection by activating the Risk signaling pathway. The Risk signaling pathway is an intracellular signaling pathway that is closely related to cell survival and death.
The activation of MG53 allows this signaling pathway to play an important role in cardioprotection.
Researchers from the Australian National University have published a study in the journal European Nutrition** that gives us a new perspective on the relationship between brain health and diet.
The central finding of the study is that increasing magnesium intake in the daily diet can effectively delay the aging process of the brain, thereby reducing the risk of dementia.
Specifically, those who consumed more than 550 mg of magnesium per day had a brain age about a year younger at age 55, compared to those who consumed about 350 mg of magnesium per day.
This finding not only helps to raise awareness of healthy eating, but also provides a new direction for the study of brain health.
For the study, the researchers analysed 6,001 participants between the ages of 40 and 73, using data from the UK Biobank database.
Their daily magnesium intake was assessed through a questionnaire and the relationship between these data and their brain volume and white matter lesions were analyzed.
The findings suggest that high magnesium intake is strongly associated with larger brain volume and lower white matter lesions. White matter lesions are an important marker of brain aging and are often associated with cognitive decline and the development of dementia.
Thus, this finding reveals the potential benefits of a high-magnesium diet in preventing brain aging and dementia.
In addition, studies have also shown that increased magnesium intake may reduce age-related brain atrophy. Brain atrophy is a natural phenomenon that occurs with age, but excessive brain atrophy is associated with a variety of cognitive impairments.
By slowing this process, magnesium may help maintain better cognitive function and reduce the risk of dementia. This study further demonstrates the potential value of magnesium in supporting brain health and preventing cognitive decline.
Notably, this study provides the public with a simple and effective way to maintain brain health by increasing magnesium intake through a daily diet.
In modern society, with the acceleration of the pace of life and the diversification of dietary habits, metabolic syndrome has become an increasingly common health problem.
Metabolic syndrome is a general term for a series of metabolic abnormalities, including hypertension, dyslipidemia, central obesity, and hyperglycemia. Not only do these symptoms increase the risk of heart disease, diabetes, and other chronic diseases, but they can also severely affect people's quality of life.
However, a study published in the American journal Clinical Nutrition offers us a new idea for preventing and controlling metabolic syndrome: increasing magnesium intake in the daily diet.
This study noted that magnesium intake was inversely related to the risk of metabolic syndrome. In other words, a higher intake of magnesium in your daily diet can effectively reduce the risk of developing metabolic syndrome.
So, how does magnesium play its role? Researchers note that magnesium activates more than 300 important enzymes in the human body, which are directly related to the normal metabolism of proteins, fats, and glucose.
This means that magnesium is not only essential for the body's energy production, but also plays a key role in regulating blood sugar, blood lipids, and blood pressure, among other things.
Therefore, moderate magnesium intake is important for maintaining normal metabolic function and preventing metabolic syndrome.
1) In the daily diet,Dark green leafy vegetablesIt is highly prized for its rich magnesium content. These vegetables are rich in magnesium because of the element magnesium in the chlorophyll molecule.
Chlorophyll not only gives plants the green color of life, but also provides a valuable magnesium resource for our diet. Spinach and kale are among the best of them, not only are they delicious but also provide our bodies with the magnesium they need.
By consuming magnesium-rich vegetables on a daily basis, you can not only help meet your body's magnesium needs, but also bring multiple health benefits to your body while enjoying the delicious taste.
2) In addition to dark green leafy vegetables,Legumes, nuts and whole grainsIt is also a good quality of magnesium**. These foods not only enrich our tables, but also provide comprehensive support for our physical health.
Legumes, such as black beans, lentils, and chickpeas, are not only good for magnesium**, but also rich in protein and dietary fiber. These nutrients are all essential for maintaining gut health, controlling blood sugar, and reducing the risk of cardiovascular disease.
The diversity and flexibility of beans make them a favorite in a variety of culinary styles, from simple salads to hearty stews.
3) Nuts, such as almonds, walnuts and Brazil nuts, are not only rich in magnesium, but also high-quality unsaturated fatty acids**. These healthy fats help improve blood lipid levels and reduce the risk of heart disease.
Nuts have a crispy texture and can be eaten as a snack or added to baked goods or salads to add a rich flavor and nutrition to food.
4) Whole grains, such as oats, millet and brown rice, are not only rich in magnesium, but also contain a lot of dietary fiber and B vitamins. They help maintain digestive health while promoting the steady release of energy and are an important part of a healthy diet.
Incorporating whole grains into your daily diet can make meals richer and more varied to meet your body's needs for a variety of nutrients.
In contrast, meat, starchy foods, and milk contain relatively little magnesium. This does not mean that these foods should be avoided altogether, but it is necessary to include more magnesium-rich foods in the diet while pursuing nutritional balance.
By diversifying our dietary choices, we are not only able to meet our body's magnesium needs, but also enjoy a healthier, richer eating experience.
However, additional magnesium supplementation is required for some special groups, such as those whose magnesium absorption is affected by specific diseases or drug use, such as diabetes and digestive disorders, that may interfere with the normal absorption and metabolism of magnesium.
In these cases, your doctor may recommend additional magnesium supplementation. Magnesium supplements come in a variety of forms, including tablets, capsules, and liquids, and can be chosen according to the individual's health condition and the doctor's recommendations.
But most importantly, magnesium supplements should also be used with caution, as excess magnesium can lead to adverse effects such as diarrhea, gastrointestinal upset and even heart problems, all in moderation.