The Vitamin That Boosts Brain Power
photo by food thinkers
Pumpkin seeds are high in magnesium
My mother is notorious for saying half sentences.
“Oh, I meant to ask you about that thing. The one that, um … um…”
Or: “I forgot to tell you! Oh, wait, my phone’s ringing. Hang on.” Yup, Mom, what did you want to tell me? “Hmm…I don’t know. Must not have been too important.”
I’m used to these half thoughts. So I was very excited to read about a supplement that boosts brain power.
You listening, Mom?
Anyhow, what was I talking about? Oh, right, how I loved Lost last night. And how I’m addicted to it all over again.
No? Hmm… Oh, right, about memory. Yeah, it’s kind of important. And according to researchers, it’s all about magnesium. The body uses the mineral in growing and maintaining bones, helping muscles and nerves function correctly, moving stools through the intestines, and in neutralizing stomach acid. Add this to the list: Getting more magnesium in your diet may improve not only memory function but also learning. It’s like nature’s Smartfood. (And now I’m craving the cheddar substitute–covered popcorn. Drat.)
According to the researchers, diet plays a pretty big role in brain function. They gave young and old rats a dose of magnesium and then examined the cellular changes related to memory. Good news: Not only did teenage rats improve memory and learning, the old fogies did, too. The researchers note that the rats were fed more than the recommended dose of magnesium (that’s 310 to 320 mg for women and 400 to 420 mg for men) and more than they’d get in their normal diet. So supplements would be in order if you plan on spiking your brain waves with the mineral.
The study was only in rats after all. Before the findings are applicable to you, they’ll have to be tested in humans. Still, getting more magnesium in your diet may be a smart move since most of the industrialized world is magnesium deficient anyway, say the researchers.
So, where can you find the fountain of brain cell youth? Well, aside from packed in overpriced bottles at your local GNC, try these foods:
Black beans, 1 cup = 120 mg
Broccoli, raw, 1 cup = 22 mg
Halibut, 1/2 fillet = 170 mg
Peanuts, 1 oz. = 64 mg
Okra, frozen, 1 cup = 94 mg
Oysters, 3 oz. = 49 mg
Plantain, 1 medium = 66 mg
Rockfish 1 fillet 51 mg
Scallop 6 large 55 mg
Seeds, pumpkin and squash 1 oz (142 seeds) 151 mg
Soy milk 1 cup 47 mg
Spinach, cooked 1 cup 157 mg
Tofu 1/4 block 37 mg
Whole grain cereal, ready-to-eat 3/4 cup 24 mg
Whole grain cereal, cooked 1 cup 56 mg
Whole wheat bread 1 slice 24 mg
For more info on magnesium, check out this NIH Web site.
Q: Do you take a magnesium supplement? Would you, if you knew it could prevent memory decline? Which magnesium-rich food do you eat most often? Which do you want to get more of?
20 comments
I love me some Lost too. I have a huge crush on Sawyer-although I’d like to give him a good scrubbing up. LOL!
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Tracey Reply:
February 3rd, 2010 at 12:34 pm
Karen: I loved how Sawyer was so upset last night. (Sniff.) But I’m a big fan of Hurley. That guy is hilarious.
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Good to know about magnesium and that I eat a lot of magnesium-rich foods. I love pumpkin seeds!
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I love pumpkin seeds but I don’t eat them very often. I eat a whole lot of these…broccoli, spinach, and peanuts especially. But I would love to have more scallops and halibut! I just need someone to cook them for me.
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Great Post!
Last fall I was looking for vitamins and reasons for hair loss and Magnesium and zinc were big ones.. but I noticed on the list of foods that seafood is high in both and since I don’t eat seafood I started looking for foods that are high in both… I do tons of beans… black beans.. and broccoli. It is good to know that Mg is good for memory as well.
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Oooh…I am going to show this to my husband. He is the MOST scatterbrained person I know. I am always finding milk in the pantry, toothbrushes in the fridge…etc. I am definitely going to increase his magnesium ASAP!
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Tracey Reply:
February 3rd, 2010 at 2:12 pm
Kelly: I really do hope you find the milk in the pantry very quickly after he puts it in there. Spoiled milk…mmm.
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oooooo goody I have just found your website. I have a very similar themed one too, glad to see we joining forces to make this world a happier, healthier place!
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Tracey Reply:
February 3rd, 2010 at 2:15 pm
Amanda, I’m glad you found my blog, too!
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Great info! I’d take any supplement that would prevent me from Alzheimer’s or any disease!! I see far too much of it in my job and it’s sad and scary…and unfortunately a seemingly inevitable part of life…
Luckily I love all those sources!! Black beans, whole grains, tofu, fish, brocolli….are you SURE that chocolate and cream cheese frosting isn’t on that list though ??
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Tracey Reply:
February 3rd, 2010 at 2:14 pm
Eat Move Love: Chocolate and cream cheese frosting (maybe even together in an amazing brownie) belong on an entirely different list: things I will never live without. That reminds me of a birthday card I read once. It said: I ate a dessert last night called Death By Chocolate. I’m pretty sure it only made me stronger.
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That is such a great list of foods. And surprisingly I actually like most of them! It’s so amazing how the right kinds of foods can help us stay healthy – it’s all right there for the taking.
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Tracey Reply:
February 3rd, 2010 at 4:01 pm
Diane, thanks for stopping by!
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That food list reads like my daily food log! So I should have an IQ of like 200 now right?? I blame my kids for the fact that I frequently walk into a room and have no idea why.
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This is very interesting to learn – thank you. I do not take supplements myself but recently bought “Boomi Bars” in Pumpkin flavor and now feel better on *nom nom nom*-ing on the honey-covered treats
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Tracey Reply:
February 3rd, 2010 at 9:09 pm
Serena, I’ve never heard of Boomi Bars. I’ll have to do some googling on those. Crunchy honey pumpkin sounds good!
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well I finally know what magnesium is for. my momma is VERY scatter brain, and I think I just caught it. I think I’ll try those black beans.
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Tracey Reply:
February 3rd, 2010 at 11:31 pm
Yum Yucky: Maybe it’s having kids that ask you a gazillion things at once.
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Interesting! I am forgetful Jones like your mom. Maybe just maybe it’s a nutrient deficiency.
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I do take a magnesium supplement every day without fail, as it was prescribed by my primary care doc. She’s into natural, and I figure it sure can’t hurt. However, after taking it for about 2 years now, I don’t feel any smarter. This worries me, but I’ll keep taking it. Maybe it will accumulate or something and I’ll end up a very brainy old lady one day! As to the other foods that have magnesium in them, I like and eat all of them except okra (shoot me first, please?), oysters, and scallops (I’m allergic to shellfish, so this isn’t a hard choice for me). It’s too bad that cupcakes aren’t packed with magnesium, isn’t it. ;o)
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