Dementia: this quiet nutrient could protect your memory years earlier than scientists thought
A specific type of diet may help reduce the risk of developing a neurodegenerative disease, according to a new Australian study. Here’s what researchers found.
Nearly 50 million people worldwide are affected by dementia, according to the World HealthOrganization (WHO). It is defined as “a progressive deterioration of memory and cognitive functions, along with behavioral disorders.” Dementia is one of the leading causes of loss of independence, which makes prevention a critical public-health issue.
One promising solution may be found directly on our plates. Researchers from the Australian National University report that regularly consuming foods rich in magnesium could lower the risk of dementia. Their findings were published in the European Journal of Nutrition.
A magnesium-rich diet may offer neuro-protective benefits
To reach these conclusions, the researchers analyzed data from more than 6,000 participants enrolled in the UK Biobank, a long-term study conducted between 2006 and 2010. All participants, aged 40 to 73, showed healthy cognitive function at the start of the study. The authors found that individuals consuming more than 550 milligrams of magnesium per day had a younger “brain age” compared with those whose daily intake was around 350 milligrams.
Our study shows that a 41% increase in magnesium intake may help reduce age-related brain shrinkage, which is linked to better cognitive function and a lower—or delayed—risk of dementia,” explained researcher Khawlah Alateeq from the Australian National University (ANU) in a press release.
Dementia: magnesium’s neuroprotective effect may be stronger in postmenopausal women
“The study shows that higher dietary magnesium intake may contribute to neuroprotection earlier in the aging process, and that preventive effects may begin as early as midlife,” Alateeq added.
The researchers point out that this neuroprotective effect is seen mainly in women, especially postmenopausal women. According to the study, this difference may be linked to magnesium’s anti-inflammatory properties.
While no treatment currently exists to cure dementia, the authors emphasize the importance of prevention to protect against neurodegenerative diseases and cognitive decline. They stress that “people of all ages should pay closer attention to their magnesium intake.”
Foods naturally rich in magnesium
Among the magnesium-rich foods the researchers recommend incorporating into daily meals are:
• leafy greens (spinach, kale, fennel)
• legumes (dried beans, chickpeas, lentils)
• nuts (peanuts, cashews, Brazil nuts, hazelnuts)
• seeds (flax, sunflower, cumin)
• whole grains (oats, rye, buckwheat)