Monday, December 31, 2018

Brain food eat blueberries

Caregivers, and healthcare professionals,here is some great information

Here is a great dementia resource for caregivers and healthcare professionals,

Follow alzheimersideas on twitter

The Dementia Caregiver's Little Book of Hope [Kindle Edition]

Your residents will love the Amazon Kindle Fire

Here is information on being the best caregiver you can be

Here is a way for nurses administrators, social workers and other health care  professionals to get an easyceu or two




NutritionFacts.org., blueberries

Blueberries can significantly improve cognitive performance within hours of consumption. See Dr. Greger on NutritionFacts.org to see how much. 
What else can blueberries do? Check out:
But wait: How Much Fruit Is Too Much? Watch the video!
What about all the fructose in fruit? Got a video on that too: If Fructose Is Bad, What About Fruit?
What about the effects of other foods on artery function? Check out:

Saturday, December 29, 2018

Relationship between dementia and concussions

Caregivers, and healthcare professionals,here is some great information

Here is a great dementia resource for caregivers and healthcare professionals,

Follow alzheimersideas on twitter

The Dementia Caregiver's Little Book of Hope [Kindle Edition]

Your residents will love the Amazon Kindle Fire

Here is information on being the best caregiver you can be

Here is a way for nurses administrators, social workers and other health care  professionals to get an easyceu or two




  • Center for Disease Control and Prevention


  • The Canada Foundation for Innovation 

  • AS PROFESSIONAL sports teams battle lawsuits for dementia caused by concussion, new research shows damage to the brain can persist for decades after a head trauma. Learn why. Find out what to do. 




    "Even when you are symptom-free, your brain may still not be back to normal," says Dr. Maryse Lassonde, a neuropsychologist and the scientific director of the Quebec Nature and Technologies Granting Agency. 

    Lassonde, whose work is supported by the Canada Foundation for Innovation, was a consultant with the Montreal Canadiens hockey team, treating players with concussions for 15 years. She simultaneously undertook research into the effects of concussions on children and young athletes as well as older athletes. 



    A concussion is traumatic brain injury that changes the way your brain functions. When the skull is jolted or impacted by a hard surface, the brain shifts, slamming against the skull, causing damage and swelling to the brain. If treated correctly, brain will heal. But if not, results can be deadly.


    To study the effects of concussions, Lassonde had athletes perform specific visual and auditory tasks and also mapped their brains with the help of EEG and MRI equipment, in addition to testing brain chemistry




    Her research demonstrates that brain waves remain abnormal in young athletes for two years following a concussion, and atrophy occurs in the motor pathways of the brain following a hit.

    The results of her work, which have been published in the journals Brain and Cerebral Cortex, have important implications for the regulation of amateur and professional sports, the treatment of players and the importance of preventing violence in hockey and football.

    "That tells you that first of all, concussions lead to attention problems, which we can see using sophisticated techniques such as the EEG," says Lassonde. "This may also lead to motor problems in young athletes."

    The long-term effects in older former athletes are even more persistent.

    By studying older athletes who suffered their last concussion 30 years earlier, and comparing them to healthy peers who had not experienced concussions, Lassonde discovered those who had suffered a head trauma had memory and attention deficits and motor problems similar to the early symptoms of Parkinson's disease. Further testing of these older athletes turned up a thinning of the cortex in the same regions of the brain that Alzheimer's disease usually affects.

    "This thinning correlated with memory decline and attention decline," Lassonde says.

    In addition to the recovery time required following a concussion, adds that young players who return to their sport too early and suffer a second concussion risk serious brain damage or death.

    "If a child or any player has a concussion, they should be kept away from playing or doing any mental exercise until their symptoms abate," Lassonde says. "Concussions should not be taken lightly. We should really also follow former players in clinical settings to make sure they are not ageing prematurely in terms of cognition."


    WHAT TO DO AFTER A CONCUSSION


    Getting Better: Tips for Adults

    • Get plenty of sleep at night, and rest during the day.
    • Avoid activities that are physically demanding (e.g., heavy housecleaning, weightlifting/working-out) or require a lot of concentration (e.g., balancing your checkbook). They can make your symptoms worse and slow your recovery.
    • Avoid activities, such as contact or recreational sports, that could lead to another concussion. (It is best to avoid roller coasters or other high speed rides that can make your symptoms worse or even cause a concussion.)
    • When your health care professional says you are well enough, return to your normal activities gradually, not all at once.
    • Because your ability to react may be slower after a concussion, ask your health care professional when you can safely drive a car, ride a bike, or operate heavy equipment.
    • Talk with your health care professional about when you can return to work. Ask about how you can help your employer understand what has happened to you.
    • Consider talking with your employer about returning to work gradually and about changing your work activities or schedule until you recover (e.g., work half-days).
    • Take only those drugs that your health care professional has approved.
    • Do not drink alcoholic beverages until your health care professional says you are well enough. Alcohol and other drugs may slow your recovery and put you at risk of further injury.
    • Write down the things that may be harder than usual for you to remember.
    • If you’re easily distracted, try to do one thing at a time. For example, don’t try to watch TV while fixing dinner.
    • Consult with family members or close friends when making important decisions.
    • Do not neglect your basic needs, such as eating well and getting enough rest.
    • Avoid sustained computer use, including computer/video games early in the recovery process.
    • Some people report that flying in airplanes makes their symptoms worse shortly after a concussion.

    Getting Better: Tips for Children

    Parents and caregivers of children who have had a concussion can help them recover by taking an active role in their recovery:
    • Having the child get plenty of rest. Keep a regular sleep schedule, including no late nights and no sleepovers.
    • Making sure the child avoids high-risk/ high-speed activities such as riding a bicycle, playing sports, or climbing playground equipment, roller coasters or rides that could result in another bump, blow, or jolt to the head or body. Children should not return to these types of activities until their health care professional says they are well enough.
    • Giving the child only those drugs that are approved by the pediatrician or family physician.
    • Talking with their health care professional about when the child should return to school and other activities and how the parent or caregiver can help the child deal with the challenges that the child may face. For example, your child may need to spend fewer hours at school, rest often, or require more time to take tests.
    • Sharing information about concussion with parents, siblings, teachers, counselors, babysitters, coaches, and others who interact with the child helps them understand what has happened and how to meet the child’s needs.

    SOURCES:
    • Center for Disease Control and Prevention
    • The Canada Foundation for Innovation
      The Canada Foundation for Innovation gives researchers the tools they need to think big and innovate. By investing in state-of-the-art facilities and equipment in Canada's universities, colleges, research hospitals and non-profit research institutions, the CFI is helping to attract and retain the world's top talent, to train the next generation of researchers, to support private-sector innovation and to create high-quality jobs that strengthen the economy and improve the quality of life for all Canadians. For more information, visit innovation.ca.


    Thursday, December 27, 2018

    Alzheimer's recipe-walnut pumpkin pie

    Caregivers, and healthcare professionals,here is some great information

    Here is a great dementia resource for caregivers and healthcare professionals,

    Follow alzheimersideas on twitter

    The Dementia Caregiver's Little Book of Hope [Kindle Edition]

    Your residents will love the Amazon Kindle Fire

    Here is information on being the best caregiver you can be

    Here is a way for nurses administrators, social workers and other health care  professionals to get an easyceu or two




    Brain-healthy pumpkin pie gets a new twist with a crunchy, neuroprotective walnut streusel topping. Try this easy recipe that starts with a store-bought pie crust! 



    INGREDIENTS

    Videos and Articles Related to this Recipe:


    TOTAL TIME1 HR, 10 MINS
    COOK TIME50 MINS
    ACTIVE TIME20 MINS
    SERVES10 PEOPLE
    NUTRITION285 CALORIES
    FAT13g
    SATURATED FAT4g
    MONOUNSATURATED FAT4g
    POLYUNSATURATED FAT5g
    CHOLESTEROL47mg
    SODIUM133mg
    CARBOHYDRATES40g
    DIETARY FIBER2g
    PROTEIN5g

    DIETARY CONSIDERATIONS

    Kid-Friendly, Low Sodium, Vegetarian
    • Pastry dough for 1 pie crust
    • 1 (15-ounce) can pumpkin
    • 3/4 cup brown sugar
    • 1 cup evaporated milk (skim or low-fat)
    • 2 teaspoons cinnamon (slightly heaping)
    • 1/2 teaspoon each: ground nutmeg, ground ginger and cloves (slightly heaping)
    • 2 eggs

    For The Streusel:

    • 1/2 cup chopped walnuts
    • 1/3 cup brown sugar
    • 1/4 cup flour
    • 3 tablespoons butter, melted
    • 3/4 teaspoon cinnamon

    DIRECTIONS

    1. Preheat oven to 375°F. Line a 9-inch pie dish with pastry dough; turn under excess dough to fit dish and flute decoratively.
    2. Whisk together pumpkin, brown sugar, milk, spices and eggs until smooth and pour into pastry.
    3. Stir together streusel ingredients in a medium bowl with a fork and carefully sprinkle over pie.
    4. Bake for 45 to 50 minutes, tenting with foil if crust browns too quickly. Let cool completely before serving.
    5. For an extra ginger kick, top pie with a ginger whipped cream. Whip heavy cream with a little powdered sugar to lightly sweeten, then stir in finely chopped crystallized ginger to taste.

    SOURCE:

    Tuesday, December 25, 2018

    Reduce dementia caregiver stress and increase happiness during the holidays

    Caregivers, and healthcare professionals,here is some great information

    Here is a great dementia resource for caregivers and healthcare professionals,

    Follow alzheimersideas on twitter

    The Dementia Caregiver's Little Book of Hope [Kindle Edition]

    Your residents will love the Amazon Kindle Fire

    Here is information on being the best caregiver you can be

    Here is a way for nurses administrators, social workers and other health care  professionals to get an easyceu or two



    • Judy Wunsch, Alzheimer's Association, California Southland Chapter.


    Caring for a loved one with dementia during the holidays can be challenging, but with a little preparation, everyone can help bring out the full joy of the holidays. 

    PROBLEMS

    • Friends and family might feel uncomfortable visiting, not knowing what to expect, what to say, or what to do in response to changes in a loved one's behavior and personality.
    • You might not receive invitations to traditional social gatherings, leaving you feeling isolated and alone.
    • You might feel "trapped" by having to remain at home instead of visiting friends, doing holiday shopping, or engaging in the season's social activities.
    Situations like these can lead to feelings of resentment toward the person with Alzheimer's and feelings of guilt if you are fortunate enough to enjoy any holiday activities at all.

    When you care for a person with a dementia such as Alzheimer's, the stress can be overwhelming. In addition to trying to keep a calm, simple routine, you might also feel compelled to maintain traditions for the rest of the family with all the hustle and bustle so common to the season. Furthermore, many pleasant memories of past holidays are now being replaced with anxiety, frustration and sadness.

    OLUTIONS

    It doesn't have to be this way. By using "an ounce of prevention," caregivers can alleviate some of the misery and frustration. The following tips can help make the holidays joyful once again. 

    1. Set Expectations

    Familiarize family and friends with the behavior and condition of your loved one. Let them know the situation and protocol for visiting by writing a letter. For example: 
    "To my family and friends:
    I'm writing to let you know how things are going at our house. While we're looking forward to your visit, we thought it might be helpful if you understood our current situation before you arrive.
    You may notice that "Name" has changed since you last saw him/her. Among the changes you may notice are "XYZ". I've enclosed a picture so you know how "Name" looks now.
    Because "Name" sometimes has problems remembering and thinking clearly, his/her behavior is a little unpredictable.
    Please understand that "Name" may not remember who you are and may confuse you with someone else. Please don't feel offended by this. He/she appreciates your being with us and so do I. Please treat him/her as you would any person. A warm smile and a gentle touch on "Name's" shoulder or hand will be appreciated more than you know.
    I would ask that you call before you come to visit or when you're nearby so we can prepare for your arrival. Caregiving is a tough job, and I'm doing the very best I can. With your help and support, we can create a holiday memory that we'll treasure."

    2. Adapt Gift-Giving

    Share a list of useful and needed gifts with family and friends. They will want to bring gifts for you both and will appreciate the help you offer. You might want to suggest items that will make bathing, dressing and living easier. 
    Bathing:
    •  A waterproof radio
    •  A shower/bath chair
    • A hand-held showerhead
    • A pretty night light
    • A long-handled shower brush
    • Non-stinging shampoo
    • Soap-on-a-rope
    Dressing:
    • Easy-to-remove clothing in comfortable, machine washable fabrics
    • A jogging suit that pulls on or has Velcro fastenings
    • A brightly colored cardigan sweater
    • Slip-on shoes/slippers with Velcro closing
    • Slipper socks with non-skid soles
    • Leg warmers
    Living:
    • Avoid gifts such as dangerous tools or instruments, utensils, challenging board games, novels, complicated electronic equipment or pets. Here are a few recommendations:
    • A NERF (sponge) ball
    • A Medic-Alert® + Safe Return® identification bracelet/necklace
    • A portable player with a tape or CD of favorite music or messages from family and friends
    • A photograph album filled with people and places that are a part of your loved one's past, with a simple caption describing each photo
    • A neighborhood picture book
    • Photos of the house in which you live, and of the street on which you live, and perhaps familiar local landmarks, stores and neighbors
    • Videos of family get-togethers
    Memory Stimulation:
    • Recordings of old radio/TV programs and CDs of familiar music
    • Original audio or video tapes
      • Ask a friend or family member who owns a camcorder to make a video. Speak directly to your loved one and use close-ups of your face and other friends and family. Repeat your name and identify your relationship, speak reassuringly and slowly; this is a gift which will be used for a long time, and can never be used up. Videos can be viewed when you need to be away for a time to keep your loved one calm.
      • Record an audio tape for your loved one. For example: "Hello (name of loved one). This is your (wife, husband, daughter, etc.) You live at (address)."
      • Continue by telling about your life and times that you have shared. Be sure to repeat names frequently, and to convey the message that you are speaking to a person about whom you care deeply.
    • A felt board with names of family members and/or familiar objects cut out and backed with Velcro. A photo should accompany each name in order to play "Match 'Em."

    TIP: Don't be afraid to ask for the help and support you need.

    3. Prepare

    • Prepare your loved one in advance for the upcoming events.
    • Place seasonal books, magazines and decorations about the house
    • Talk about the people who may be coming to visit
    • Play familiar seasonal music
    • Serve favorite seasonal food
    • Do some simple preparation ahead of time — watching you will familiarize your loved one with the festivities to come

    4. Plan for "Down Time"

    • Plan for some quiet-time activities.
    • Have a favorite tape or DVD on hand
    • Be prepared with some simple repetitive activity to maintain calmness: cracking nuts, folding napkins, or shelling peas
    • Leave time to allow yourself and your loved one to take a walk
    • Keep some old photo albums handy — it is usually calming to go through them together
    TIP: Make sure the family understands your needs and wishes.Give yourself permission to do only what you can reasonably manage.

    5. Streamline Your Traditions

    • Hold a family meeting or conference call to discuss the upcoming event
    • Make sure that everyone understands your caregiving situation and has realistic expectations about what you can and cannot do
    • Run through celebrations and rituals of years gone by and determine which of these to continue and what new traditions may be initiated
    • Set limits as to what you are able to do — and what is not possible for you
    • Consider holding a simpler gathering with fewer people present
    • Discuss having a potluck dinner or asking others to host the holiday at their home
    • Look for ways to simplify shopping and gift-giving
    TIP: Sharing a list of practical gift ideas will make the holidays happier for everyone involved.

    6. Involve the Person with Dementia

    • Choose tasks that are appropriate for your loved one to help with. Allow sufficient time to get them done. For example:
    • Baking cookies or mixing dough
    • Preparing and putting up seasonal decorations (stay away from artificial fruits and vegetables and blinking lights, which may lead to confusion)
    • Simple cleaning tasks like polishing silver, vacuuming or dusting
    • Wrapping packages
    • Preparing a salad
    • Setting the table

    7. Timing Is Everything

    • Celebrate early in the day to reduce the likelihood of "Sundowner Syndrome" (evening confusion)
    • Have a holiday lunch rather than a dinner
    • Don't serve alcohol, use sparkling apple juice
    • Keep the lights on to keep the room bright
    TIP: Don't have the television playing when guests are there.

    8. Give Yourself a Gift

    • Take some time off
    • Cultivate your sense of humor — it will help to keep you healthy
    • Ask a friend or relative if they can provide specific help. For example, "Can you please take "Name" to his doctor's appointment on Tuesday?" or "Can you come over to watch "Name" for three hours next Saturday while I go shopping?"
    • Arrange for home care so you can enjoy lunch or a movie with a friend


    Source:
    • This article is based on material originally prepared by Judy Wunsch, Alzheimer's Association, California Southland Chapter.

    Sunday, December 23, 2018

    Tips to boost holiday happiness

    Caregivers, and healthcare professionals,here is some great information

    Here is a great dementia resource for caregivers and healthcare professionals,

    Follow alzheimersideas on twitter

    The Dementia Caregiver's Little Book of Hope [Kindle Edition]

    Your residents will love the Amazon Kindle Fire

    Here is information on being the best caregiver you can be

    Here is a way for nurses administrators, social workers and other health care  professionals to get an easyceu or two






    (HealthDay News)
    Experts at the University of California, San Diego, offer the following tips:

    1. If an older family member tires easily or is vulnerable to over-stimulation, limit the activities or length of time that person is included in the festivities.
    2. Consider planning a nap time or providing a "quiet room" where an older person can take a break from the noise and confusion.
    3. If there's a get-together at the home of someone with memory impairment or behavioral problems, don't rearrange the furniture. This could cause confusion and anxiety.
    4. If the family function is somewhere else, remove slippery throw rugs and other items that could be hazards or barriers to people who have difficulty walking.
    5. Avoid comments that might embarrass someone with short-term memory problems.
    6. Make sure that older people adhere to their regular schedule of medications during the holiday hustle and bustle.
    7. Reach out to older relatives and friends who are alone. Loneliness in older people is associated with major depression and with suicidal thoughts and impulses.
    8. Involve everyone in holiday meal preparation, assigning tasks to include the youngest and oldest family members.

    Friday, December 21, 2018

    Why walnuts fight Alzheimer's

    Caregivers, and healthcare professionals,here is some great information

    Here is a great dementia resource for caregivers and healthcare professionals,

    Follow alzheimersideas on twitter

    The Dementia Caregiver's Little Book of Hope [Kindle Edition]

    Your residents will love the Amazon Kindle Fire

    Here is information on being the best caregiver you can be

    Here is a way for nurses administrators, social workers and other health care  professionals to get an easyceu or two



    1. IOS Press BV

    Walnuts fight Alzheimer's in a big way in the lab. Learn how walnuts appear to have a beneficial effect in reducing risk, delaying onset, slowing progression and preventing Alzheimer's. 




    FOLSOM, Calif. -- An important animal study published in the Journal of Alzheimer's Disease indicates that a diet including walnuts may have a beneficial effect in reducing the risk, delaying the onset, slowing the progression of, or preventing Alzheimer's disease. 


    Research led by Abha Chauhan, PhD, head of the Developmental Neuroscience Laboratory at the New York State Institute for Basic Research in Developmental Disabilities (IBR), found significant improvement in learning skills, memory, reducing anxiety, and motor development in mice fed a walnut-enriched diet.

    The researchers suggest that the high antioxidant content of walnuts (3.7 mmol/ounce)1 may have been a contributing factor in protecting the mouse brain from the degeneration typically seen in Alzheimer's disease. Oxidative stress and inflammation are prominent features in this disease, which affects more than five million Americans2.

    "These findings are very promising and help lay the groundwork for future human studies on walnuts and Alzheimer's disease – a disease for which there is no known cure," said lead researcher Dr. Abha Chauhan, PhD. "Our study adds to the growing body of research that demonstrates the protective effects of walnuts on cognitive functioning."

    The research group examined the effects of dietary supplementation on mice with 6 percent or 9 percent walnuts, which are equivalent to 1 ounce and 1.5 ounces per day, respectively, of walnuts in humans. This research stemmed from a previous cell culture study3 led by Dr. Chauhan that highlighted the protective effects of walnut extract against the oxidative damage caused by amyloid beta protein. This protein is the major component of amyloid plaques that form in the brains of those with Alzheimer's disease.

    Someone in the United States develops Alzheimer's disease every 67 seconds, and the number of Americans with Alzheimer's disease and other dementias are expected to rapidly escalate in coming years as the baby boom generation ages. By 2050, the number of people age 65 and older with Alzheimer's disease may nearly triple, from five million to as many as 16 million, emphasizing the importance of determining ways to prevent, slow or stop the disease. Estimated total payments in 2014 for all individuals with Alzheimer's disease and other dementias are $214 billion2.

    Walnuts have other nutritional benefits as they contain numerous vitamins and minerals and are the only nut that contains a significant source of alpha-linolenic acid (ALA) (2.5 grams per ounce), an omega-3 fatty acid with heart and brain-health benefits4,5. The researchers also suggest that ALA may have played a role in improving the behavioral symptoms seen in the study. 


    MORE INFORMATION:

    Reference
    :
    1. Abha Chauhan, PhD et al. Dietary Supplementation of Walnuts Improves Memory Deficits and Learning Skills in Transgenic Mouse Model of Alzheimer's DiseaseJournal of Alzheimer's Disease, Volume 42, Number 4 / 2014 DOI: 10.3233/JAD-140675

    Footnotes:
    1. Halvorsen BL, Carlsen MH, Phillips KM, Bohn SK, Holte K, Jacobs DR, Blomhoff R (2006) Content of redox-active compounds (ie, antioxidants) in foods consumed in the United States. Am J Clin Nutr 84, 95-135
    2. 2014 Alzheimer's Disease Facts and Figures. Alzheimers Dement. 2014;2:16-17. Available from: http://www.alz.org/downloads/Facts_Figures_2014.pdf
    3. Muthaiyah B, Essa MM, Chauhan V, Chauhan A (2011) Protective effects of walnut extract against amyloid beta peptide-induced cell death and oxidative stress in PC12 cells. Neurochem Res 36, 2096-2103.
    4. Pan A, Chen M, Chowdhury R, HY Wu J, Sun Q, Campos H, Mozaffarian D, Hu FB (2012) Alpha linolenic acid and risk of cardiovascular disease: a systemic review and meta-analysis. Am J Clin Nutr. 96:6:1262-1273.
    5. Innis SM (2007) Dietary (n-3) fatty acids and brain development. J Nutr 137, 855-859.

    SOURCE:
    1. IOS Press BV

    Wednesday, December 19, 2018

    Why magnesium is important for brain health

    Caregivers, and healthcare professionals,here is some great information

    Here is a great dementia resource for caregivers and healthcare professionals,

    Follow alzheimersideas on twitter

    The Dementia Caregiver's Little Book of Hope [Kindle Edition]

    Your residents will love the Amazon Kindle Fire

    Here is information on being the best caregiver you can be

    Here is a way for nurses administrators, social workers and other health care  professionals to get an easyceu or two



    1. AIDP.
    2. Office of Dietary Supplements/National Institutes of Health
    DIET: MAGNESIUM appears to do more to maintain brain health, prevent cognitive impairment (CI), and fight Alzheimer's Disease (AD), than previously thought. Learn how.




    The results of one medically significant study spearheaded by Dr. Guosong Liu, one of the world's leading cognitive health researchers, suggest that elevation of brain magnesium through dietary intake of magnesium threonate exerts substantial positive effects on brain synapes in a mouse model of AD, actually restoring aging brains to their youthful conditions. The study is the first to show a mechanism for reversing cognitive decline in advanced stage AD mice, and is also the first to show an effective long-term treatment in AD mice.* More exciting, though, are the implications of this study for the potential for treating AD in humans.

    Commenting on his work, Dr. Liu said, "The body of our peer-reviewed and published work underscores that magnesium threonate can help maintain healthy brain activity. There is no doubt that magnesium threonate has dramatic effects in preventing synapse loss and reversing memory decline in mice with Alzheimer's disease.


    Furthermore, he states, "There is no question that cognitive impairment is a major fear and health issue for the nation. People are living longer and they want to take steps to maintain the quality of their physical and mental health. Cognitive impairment can affect a person's memory, language, perception, ability to plan and carry out tasks, and judgment. A recently concluded double blind, placebo-controlled human study, the 'gold standard' of science, demonstrates that dietary supplementation of ... magnesium threonate, can significantly enhance human cognitive functions and decrease symptoms of cognitive impairments." The study is expected to be published in a leading peer-reviewed journal in 2014.

    Dr. Peter Osborne, a Board Certified doctor of clinical nutrition, said, "Healthy cognitive function begins with a solid nutritional foundation. We know magnesium is essential to maintaining healthy brain functions. We know 50 million Americans are magnesium deficit because people do not eat enough foods that contain magnesium. We know that as we age our bodies naturally lose magnesium. For example, drinking coffee or caffeinated products increases the loss. This deficit must be replaced by taking a nutritional supplement."

    How Much Magnesium is Healthy?

    Recommended Dietary Allowances (RDAs) for Magnesium [1]
    AgeMaleFemalePregnancyLactation
    Birth to 6 months30 mg*30 mg*
    7–12 months75 mg*75 mg*
    1–3 years80 mg80 mg
    4–8 years130 mg130 mg
    9–13 years240 mg240 mg
    14–18 years410 mg360 mg400 mg360 mg
    19–30 years400 mg310 mg350 mg310 mg
    31–50 years420 mg320 mg360 mg320 mg
    51+ years420 mg320 mg

    *Adequate Intake (AI)

    Sources of Magnesium

    Food

    Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [1,3]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially [1]. Selected food sources of magnesium are listed in Table 2.

    Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L) [8].

    Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body [2,9].

    Selected Food Sources of Magnesium [10
    FoodMilligrams
    (mg) per
    Percent
    DV*
    Almonds, dry roasted, 1 ounce8020
    Spinach, boiled, ½ cup7820
    Cashews, dry roasted, 1 ounce7419
    Peanuts, oil roasted, ¼ cup6316
    Cereal, shredded wheat, 2 large biscuits6115
    Soymilk, plain or vanilla, 1 cup6115
    Black beans, cooked, ½ cup6015
    Edamame, shelled, cooked, ½ cup5013
    Peanut butter, smooth, 2 tablespoons4912
    Bread, whole wheat, 2 slices4612
    Avocado, cubed, 1 cup4415
    Potato, baked with skin, 3.5 ounces4311
    Rice, brown, cooked, ½ cup4211
    Yogurt, plain, low fat, 8 ounces4211
    Breakfast cereals, fortified with 10% of the DV for magnesium4010
    Oatmeal, instant, 1 packet369
    Kidney beans, canned, ½ cup359
    Banana, 1 medium328
    Salmon, Atlantic, farmed, cooked, 3 ounces267
    Milk, 1 cup24–276–7
    Halibut, cooked, 3 ounces246
    Raisins, ½ cup236
    Chicken breast, roasted, 3 ounces226
    Beef, ground, 90% lean, pan broiled, 3 ounces205
    Broccoli, chopped and cooked, ½ cup123
    Rice, white, cooked, ½ cup103
    Apple, 1 medium92
    Carrot, raw, 1 medium72

    The U.S. Department of Agriculture's (USDA's) Nutrient Database Web site [10] lists the nutrient content of many foods and provides a comprehensive list of foods containing magnesium.
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