By Michael Roizen, M.D.
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When Popeye declared, “I’m strong to the finish, ’cause I eats me spinach!” he probably had no idea why spinach had such powers. Well, it turns out that in addition to providing around 30% of your daily value for vitamin C, 12% of B6, 8% of iron and 6% of calcium in 3.5 ounces, it’s dishing up 6% of the magnesium your body needs. That mineral helps your muscles, nerves, bones, and heart function smoothly and protects you from vitamin D deficiency. And now it turns out it’s also important for brain health.
A study published in the European Journal of Nutrition found that getting more than 550 milligrams of magnesium a day is associated with greater brain volume and a younger brain age, especially in women. (The recommended daily allowance for adults age 19 to 51+ is 400-420 milligrams daily for men and 310-320 milligrams for women.) Other studies indicate that getting the mineral from food provides more benefits than supplements do — maybe because of its interaction with certain nutrients. Go for cooked spinach, plus Swiss chard, almonds, cashews, peanuts, beans, salmon, poultry, bananas and 70% dark chocolate.
Folks with Type 2 diabetes are at risk for a deficiency — insulin resistance increases urination, which flushes out magnesium along with elevated blood sugar — and some meds, including diuretics and proton pump inhibitors for acid reflux, deplete magnesium.
To check your level, get a total serum magnesium blood test (a healthy level is 2.1mg/dL or a bit higher). There are also tests of magnesium levels in urine and red blood cells.
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Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. His next book is “The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow.” Do you have a topic Dr. Mike should cover in a future column? If so, please email questions@GreatAgeReboot.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2023 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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