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The Actual Reason Why We Spend Excessive Time in Toilet Despite High Fibre Intake.

The Actual Reason Why We Spend Excessive Time in Toilet Despite High Fibre Intake.

We don’t always like admitting our toilet problems but when it comes to constipation, chances are you’ve experienced this condition more than once. This is because it’s a hugely common problem affecting adults and children of all ages.

But what causes constipation? We’re often led to believe it’s solely down to lack of fibre in the diet and while this a major cause, there are other factors that can cause this – sometimes painful – condition.

Surprisingly, constipation is a common symptom of magnesium deficiency. A Japanese study [1] looked at 3,835 female students, 26.2% of whom suffered from constipation. They found that together with low-fibre, lack of magnesium was a high factor in their bouts of constipation.

Why Is Magnesium So Important?

Magnesium may not be on the forefront of our minds when it comes to our health, but amazingly this mineral is involved in over 300 different reactions in the body. It’s therefore essential that we get enough of the recommended daily intake of magnesium to promote optimum health.

Besides constipation, a lack of magnesium can cause insomnia, anxiety and depression, irritability, fatigue, muscle pain, insulin resistance, gut disorders plus many more.

In other words, it helps the heart, muscles, and immune system function properly. It’s so central to the workings of the body that not getting enough can cause underlying symptoms that we often put down to other factors and over half of us aren’t getting enough magnesium on daily basis.

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Insufficient Awareness on Magnesium Intake

Despite it being so important to many functional processes in the body, many people actually have a magnesium deficiency without realising.

Magnesium isn’t easily absorbed by the digestive track and can be even more difficult to absorb if you already have a deficiency in vitamin D or even a number of other conditions. We are very conscious of fats and sugars in our diet but often don’t consider whether we eat the sort of foods that can be high in magnesium.

And while magnesium supplements can give us a boost, knowing what foods contain the highest amounts of magnesium is the best way to deal with conditions including constipation.

10 Foods High in Magnesium

It’s recommended that adult men get 400mg of magnesium a day (420mg for men aged over 30) while women ideally get around 310mg (increased to 320mg once over 30).

By eating the right foods, you should get the right amount of magnesium through your diet so which foods are the best to consume?

Almonds

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    105mg per 1/4 cup: Almonds are not only rich in vitamin E, high in protein and omega-3 fats but they pack a punch when it comes to magnesium. It’s ideal not to eat too many but add them as a small snack or to a meal will boost your magnesium intake.

    Bananas

      33mg in one medium banana: Bananas are more well-known for their high potassium levels but if you eat a good amount of them you’ll be happy to know they contain some magnesium. You can find some healthy banana recipes here [2] to get more into your diet.

      Oatmeal

        57.6 mg per 1 cup cooked: Oatmeal is twice as good for constipation as it’s high in fibre as well as magnesium. Make it with skimmed milk that contains vitamin D (which helps to absorb magnesium) and you’ve got a good boost every morning for breakfast.

        Sunflower Seeds

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          128mg per 1/4 cup: Although these need to be eaten in moderation, just a quarter of a cup will get you 25-30% of your daily magnesium intake. They’re also full of calcium and can help fight bad cholesterol.

          Dark Leafy Greens

            157mg per 1 cup (steamed): Dark leafy greens especially spinach is extremely high in magnesium. The best thing is spinach is so versatile you can add it to your breakfast, lunch and dinner to get most of your daily intake. Try these recipes [3] to spice up your spinach.

            Cashew Nuts

              89mg per 1/4 cup: Cashews are high in fat so you need to watch how much you eat in a day but getting a handful as a snack will provide you with a good dose of magnesium. Not only that but a serving provides a good amount of iron, folate and vitamin K.

              Broccoli

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                51 mg per ½ cup cooked: You can’t really eat too much broccoli and while it contains fibre, it also has more vitamin C than an orange. It’s best to steam it to preserve as many of the vitamins and minerals as possible that get destroyed during the boiling process.

                Sweetcorn

                  33 mg per 1 ear of corn: Adding corn to your daily meals will also boost your magnesium intake. It’s also a whole grain so high in fibre for good bowel movements as well as a good source of vitamin C and B. Resist the salt and butter though instead opting for olive oil or a sprinkle of sesame seeds.

                  Peas

                    48 mg per 1 cup: Peas often get overlooked but they are a great source of magnesium. Find some interesting ways to use your peas here.

                    Sesame Seeds

                      101mg in 1 ounce: The best thing about sesame seeds is that you can add them to almost anything whether sprinkled on a salad, on top of salmon or mixed into sauces. It’s high in zinc and vitamin B6 but will get your magnesium levels soaring.

                      Reference

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                      Jenny Marchal

                      A passionate writer who loves sharing about positive psychology.

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                      Last Updated on August 12, 2019

                      12 Best Foods That Improve Memory and Brain Health

                      12 Best Foods That Improve Memory and Brain Health

                      Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                      But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                      I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                      Here are 12 best brain foods that improve memory and brain power:

                      1. Nuts

                      The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                      Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                      Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                      Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                      2. Blueberries

                      Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                      When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                      3. Tomatoes

                      Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                      4. Broccoli

                      While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                      Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                      Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                      5. Foods Rich in Essential Fatty Acids

                      Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                      The body does not naturally produce essential fatty acids so we must get them in our diet.

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                      Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                      6. Soy

                      Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                      Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                      Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                      7. Dark Chocolate

                      When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                      Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                      8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                      Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                      B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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                      Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                      Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                      To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                      9. Foods Rich in Zinc

                      Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                      Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                      Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                      10. Gingko Biloba

                      This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                      It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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                      However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                      11. Green and Black Tea

                      Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                      Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                      Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                      12. Sage and Rosemary

                      Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                      Try to enjoy these savory herbs in your favorite dishes.

                      When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                      More About Boosting Brain Power

                      Featured photo credit: Pexels via pexels.com

                      Reference

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