Latest news with #RecommendedDietaryAllowance
Yahoo
29-04-2025
- Health
- Yahoo
'I'm a Cardiologist—These Are the 2 Best Types of Magnesium for Heart Health'
Magnesium might not be the trendiest supplement on the shelf, but it's quietly essential for everything from sleep to stress, and chances are, you're not getting for what magnesium actually is? Magnesium is a mineral in the body that aids many bodily functions, including protein synthesis, muscle work, blood sugar control, energy production, heart rhythm and more. This depends on the type of magnesium, though, since it comes in different forms that target different body functions.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 Take magnesium citrate, which helps relieve constipation, or magnesium L-threonate, known for its potential brain-boosting benefits. But which types support your heart—and why does it matter? Magnesium glycinate and magnesium taurate are two types that are especially beneficial for heart health.'Glycinate is highly bioavailable yet gentle on the stomach, making it optimal for absorption,' says , a board-certified interventional cardiologist and internal medicine doctor, chief scientific officer and director of structural heart and coronary interventions at HonorHealth and founder and medical director of the HonorHealth Heart Group in Scottsdale, Arizona. "Taurate pairs magnesium with taurine, a compound that also supports cardiovascular health, making it especially effective in regulating blood pressure and healthy heart rhythms.' In general, Dr. Rizik adds, magnesium supports heart health by maintaining heart muscle function, regulating rhythm, promoting blood vessel health and balancing key electrolytes like calcium and more, according to a 2024 study published in Nutrients, consuming too little magnesium may increase your heart disease risk. Related: Magnesium Glycinate Vs. Citrate: Which Magnesium Supplements Should You Be Taking? Magnesium-rich foods are excellent sources of natural magnesium (more on those below)—but they don't contain specific forms like glycinate or taurate. That's because types like citrate, glycinate and taurate refer to how magnesium is bound to another compound in supplements, which affects how it's absorbed and used by the body. If you're looking to support heart health with one of these targeted forms, a supplement is your best bet. Look for labels that clearly list 'magnesium glycinate' or 'magnesium taurate,' and be sure to consult your doctor first—especially if you take medications or have an existing health condition. Which brings us to our next point: How much magnesium do you actually need each day? While individual needs differ, the Recommended Dietary Allowance (RDA) suggests that adult women need 310 to 320 mg a day, and adult men need 400 to 420 mg a day. 'For heart health specifically, I'd suggest the higher end of that range, especially for individuals under stress or taking medications like diuretics that can deplete magnesium,' Dr. Rizik explains. Still, most Americans are falling short. A review in Advances in Nutrition found that about 50% of people don't meet even the Estimated Average Requirement (EAR)—and many are significantly below it. 'Magnesium is one of the most deficient minerals among the general public,' Dr. Rizik says. A few signs you may have a magnesium deficiency include fatigue, loss of appetite and muscle spasms. Considering magnesium plays a vital role in everything from heart and brain health to gastrointestinal health and sleep, reassessing your intake might just be the health move you didn't know you needed. Related: Magnesium Is One of the Most Underrated Treatment Options for Anxiety—Here's What to Know About It Getting 310 to 420 mg of magnesium daily might sound like a lot, but it's doable with the right foods. Here's how much magnesium you'll find in some common (and delicious) options: 1 ounce of almonds: 80 mg ½ cup of black beans: 60 mg ½ cup of quinoa: 60 mg 8 oz of plain, low-fat yogurt: 42 mg ½ cup of cooked spinach: 78 mg 1 medium banana: 32 mg 1 medium potato with skin: 48 mg 1 oz of dark chocolate: 64 mg Related: So, what does hitting 320 mg of magnesium in a day actually look like? You could whip up a quinoa bowl with almonds, spinach and black beans—plus whatever else you're craving—and pair it with yogurt. Done. Or, go for a snack plate with almonds, a banana, and a couple of ounces of dark chocolate to sneak in another 80+ mg. And hey, some days just call for all dark chocolate. No judgment here. Of course, always check in with a doctor before switching up your supplement or nutrition routine. 'I always recommend talking to your physician before starting any new regimen,' Dr. Rizik concludes. Up Next:Dr. David Rizik, MD, MSCAI, a doctor who's board-certified in interventional cardiology and internal medicine Magnesium. National Institutes of Health Magnesium Citrate. MedlinePlus A Magtein, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. Iron (II) taurate, magnesium taurate and magnesium acetyl taurate as sources of iron or magnesium added for nutritional purposes in food supplements. European Food Safety Authority. The Role of Dietary Magnesium in Cardiovascular Disease. Nutrients Magnesium. Harvard School of Public Health Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come. Advances in Nutrition Signs You May Have a Magnesium Deficiency. Cleveland Clinic 25 Magnesium-Rich Foods You Should Be Eating. Cleveland Clinic
Jordan News
19-04-2025
- Health
- Jordan News
5 Expert Tips to Boost Your Diet with Protein - Jordan News
Proteins, along with carbohydrates and fats, are one of the three macronutrients that form the foundation of our diet—and the only one that supplies the body with essential amino acids, which are vital to staying alive. اضافة اعلان Amino acids play a crucial role in a wide range of bodily functions: from building and maintaining muscle mass, to hormone production, neurotransmitter function, immune support, and maintaining healthy skin, hair, and nails. While our bodies can produce some amino acids, they cannot produce enough of the essential ones—this is where dietary protein comes in. 🥩 So, how much protein do we actually need? According to the Recommended Dietary Allowance (RDA) in the U.S., adults aged 18 and over should consume 0.8 grams of protein per kilogram of body weight daily. This equals roughly 54 grams per day for someone weighing about 68 kg, or 72 grams for someone around 91 kg. This recommendation, set by the U.S. Department of Agriculture and Department of Health and Human Services, represents the minimum amount needed by a sedentary person to maintain basic bodily functions. Another guideline, known as the Acceptable Macronutrient Distribution Range (AMDR), developed by the U.S. National Academies of Sciences, Engineering, and Medicine, suggests that protein should make up 10–35% of an adult's total daily calorie intake to help reduce the risk of chronic disease. So, there isn't one fixed number—protein needs can vary from person to person. 💬 What the Expert Says: Dr. Tim Spector, Professor of Genetic Epidemiology at King's College London and founder of the TWINS UK research project, shared insights in an interview with Dr. Sanjay Gupta on CNN's "Chasing Life" podcast: 'Protein is generally very good, especially if it comes from plants. Animal protein is fine too, as long as it's consumed in moderation.' Spector, author of bestsellers like "Food for Life: The New Science of Eating Well", and co-founder of the personalized nutrition app ZOE, pointed out that most Americans already get enough protein, but some groups may need more—such as older adults, women after menopause, people recovering from illness, and athletes under intense training. So how can you add more smart protein choices to your diet while also gaining other essential nutrients? 🥗 5 Smart Ways to Add More Protein to Your Diet (According to Dr. Tim Spector) 1. Beans Are Nutrient Powerhouses Spector explains that beans—whether black, pinto, broad, or kidney—are often underappreciated, even though they're an excellent source of healthy plant-based protein. They're also rich in fiber and beneficial plant compounds like polyphenols, which support overall health. 2. Whole Grains for the Win Whole grains like barley, brown rice, buckwheat, bulgur, corn, millet, oats, quinoa, rye, and whole wheat are minimally processed and retain all parts of the grain. Spector emphasizes that whole grains are great sources of fiber and micronutrients, and they contain more protein than people typically realize. Regular consumption is linked to reduced risk of heart disease and type 2 diabetes. 3. Plant-Based Meat Alternatives While many enjoy burgers and steaks, Spector advises moderation, especially when it comes to red and processed meats—for both health and environmental reasons. He addresses a common myth: 'Most plant-based proteins are not complete, meaning they may lack some essential amino acids—but by eating a variety of plant foods, you naturally get all the amino acids your body needs.' 4. Don't Fear Nuts and Seeds Although high in fat, nuts and seeds are rich in healthy fats—like monounsaturated and polyunsaturated fats—and they're also packed with plant-based protein, plus a range of important vitamins and minerals. Spector recommends adding them to both savory and sweet dishes for texture and flavor. He also suggests natural peanut butter as a good option—just look for ones with minimal ingredients and no added sugar or salt. 5. Soy is a Complete Protein Soy is one of the few plant-based sources of complete protein. Spector notes its versatility and ease of use in meals. Soy products are also high in fiber, vitamins, and minerals. ✅ Bottom Line: When it comes to protein, most people should focus on quality, not just quantity. Spector recommends emphasizing plant-based sources and being cautious of processed products marketed as 'high-protein,' as they often contain excess salt, sugar, and additives that your body doesn't need.
