Institute of Health

  There’s not enough room in this letter to give you a complete list of magnesium’s health benefits, but here are just a few... 4,5,6 Magnesium can prevent – and reverse – insulin resistance and type 2 diabetes. It’s vital for muscle function and increases energy metabolism. It lowers blood pressure more effectively than any drug and keeps your heart healthy. It improves sleep quality and duration. It’s essential for warding off depression, anxiety, and other mental health disorders. It keeps your bones strong. Vitamin D cannot be activated in your body without magnesium. Magnesium extends lifespan by activating telomerase to increase telomere length. And now scientists have discovered that magnesium plays a crucial role in keeping your immune system strong by fighting infections, including Covid. The researchers found that a powerful type of immune cell, called a cytotoxic or “killer” T cell, can only eliminate infected cells with magnesium. 7 Killer T cells are vital if your body is

  1) Mint 2) Beets 3) Seeds 4) Quinoa 5) Avocado 6) Broccolli 7) Legumes 8) Blueberries 9) Coconut oil 10) Walnuts & almonds

  10) Walnuts and almonds Best brain foods on the planet. Walnuts even kinda look like brains. Coincidence? Probably... But, either way, they: • Boost brain power • Fight off dementia • Protect from free radicals Soak a handful overnight before eating.

  9) Coconut oil This oil helps with: • Cholesterol • Inflammation • Blood pressure • Sugar processing • Alzheimer’s & dementia It also: • Acts as fuel for your body • Promotes brain health and functioning • Improves heart function and blood circulation

  8) Blueberries They're antioxidant powerhouses that reduce risk of: • Dementia • Alzheimer’s • Premature aging They also enhance neuron communication to: • Boost learning • Improve memory • Sharpen cognitive function Put them in your smoothies, yogurt, or shakes.

  7) Legumes These are an excellent source of: • Fiber • Folate (a B-vitamin) • Complex carbohydrates The fiber slows simple carbohydrate absorption. The folate helps boost brain functioning. The complex carbs reduce sudden sugar spikes and crashes.

  6) Broccoli Broccoli is a superfood that boosts brain power & memory. It also: • Builds up your nervous system • Maintains proper blood circulation • Filters heavy metals that can damage your brain This applies to all cruciferous veggies (cauliflower, Brussels sprouts).

  5) Avocado Avocados are a great dietary fat source. • Lowers cholesterol • Protects from free radicals • Aids in antioxidant absorption • Protects your brain from strokes • Increases blood flow to the brain Avocado and eggs on whole-wheat toast is a fantastic breakfast.

  4) Quinoa Quinoa gives you: • Steady glucose to the brain • Iron to keep the blood oxygenated • Complex carbs and fiber to balance blood sugar • B Vitamins to regulate mood and protect the blood vessels Soak it overnight before cooking for more nutrition.

3) Sunflower and pumpkin seeds These are loaded with: • Zinc • B Vitamins • Omega fatty acids They enhance memory and thinking skills. They also boost your mood and fight off depression.   A small handful of them every day will get the job done.  

  2) Beets Beets contain: • Vitamin B9 - improves thinking and delays dementia • Carotenoids - boosts brain functioning and fights off depression • Nitrates - increases blood flow to the “thinking” parts of your brain Put more beetroots in your salads, stews, or soups.

  1) Mint Mint is rich in Vitamins A and C. Vitamin C prevents mental decline. Vitamin A builds learning skills and brain plasticity. Even the scent of mint boosts energy, alertness, and memory. Have it in your tea, eat it in salads, or chew some raw mint leaves.