You may have heard that spinach is a food source rich in magnesium, which is an essential mineral that the body needs to perform many vital functions. Although spinach contains a good amount of it, it is not the only source of this mineral. There are many other foods, including pumpkin seeds, chia seeds, nuts, and dark chocolate, that can provide larger amounts of magnesium, according to the “Health” website.
1. Pumpkin seeds
Pumpkin seeds are one of the most prominent food sources rich in magnesium. The same weight contains an amount of this mineral that is about 6 times more than the amount found in cooked spinach.
The benefits of pumpkin seeds are not limited to their magnesium content, but they also provide a group of important nutrients, including protein, fibre, zinc and iron, making them a useful addition to a balanced diet.
Pumpkin seeds can be included in daily meals in a variety of ways. It can be sprinkled over salads to add a distinctive flavor and crunchy texture, or mixed with nuts and dried fruits to prepare a snack. It can also be added to oatmeal, or roasted and eaten on its own as a light and crunchy snack.
2. Chia seeds
Chia seeds are small in size and rich in nutrients. They are available in black and white, and are a good source of magnesium. Eating one ounce of them, or about 28 grams of dried seeds, is enough to obtain approximately 22 to 30 percent of the recommended daily needs of magnesium, according to age and gender.
In addition to this mineral, chia seeds provide dietary fiber and omega-3 fatty acids, which contribute to supporting heart and digestive health. Therefore, including them in the diet may help increase the intake of these important nutrients.
3. Almonds
Almonds are nuts rich in magnesium, and they also provide a group of nutrients that are beneficial to health. Every 100 grams of almonds, equivalent to about 3.5 ounces, contains an amount of magnesium that is about 3 times more than the amount found in 100 grams of spinach.
The nutritional value of almonds is not limited to magnesium, as it is a good source of protein, fiber, and healthy fats, which help enhance the feeling of fullness and support heart health within a balanced diet.
There are many ways to eat almonds and benefit from their nutrients. It can be eaten raw or roasted as a snack, or added to a mixture of nuts and dried fruits. It can also be chopped and sprinkled over salads, breakfast cereals, yogurt, or whole grain dishes.
4. Cashews
Cashews, like almonds, are a good source of magnesium in the nut category. Although the amount of this mineral in one serving is slightly less than the amount found in a similar serving of spinach, it provides about 251 milligrams of magnesium per 100 grams, equivalent to approximately 3 quarters of a cup.
Cashews are characterized by their creamy texture and mild taste, in addition to containing other nutritional elements, including fiber, healthy fats, and potassium, which plays an important role in supporting body functions, including heart and muscle functions.
Cashews can be eaten raw or roasted as a snack, and they can also be added to salads or stir-fry dishes to enhance their nutritional value and give them a crunchy texture.
5. Dark chocolate
The good news for chocolate lovers is that dark chocolate is a good source of magnesium, in addition to containing other beneficial nutrients. A full 100-gram bar of dark chocolate, whose cocoa percentage ranges between 70 and 85 percent, contains about 228 milligrams of magnesium.
In addition to this mineral, dark chocolate provides iron and antioxidants, which may contribute to supporting heart health when consumed in moderation within a balanced diet.
To benefit from its cocoa content, it is recommended to choose types with a cocoa content of at least 70 percent. You can eat a small square of it as a snack, or add its pieces to a mixture of nuts and dried fruits, or mix it with oatmeal to give it a rich flavor.
A large international study showed that following a very low-carbohydrate diet in children with type 1 diabetes may be associated with better control of blood sugar levels and a reduced need for insulin, without indications of an increased risk of some severe diabetes complications.
The results of the study, which was led by the University Medical Center in the German city of Ulm in cooperation with Boston Children's Hospital and Harvard Medical School in the United States, were presented on Friday, during the annual meeting of the European Association for the Study of Diabetes, currently being held in Milan, Italy.
Type 1 diabetes is a chronic disease in which the immune system attacks the cells responsible for producing insulin in the pancreas. Which leads to a deficiency or absence of insulin. Those affected need to use insulin daily to maintain blood sugar levels within the target range, and the disease may appear in childhood or adolescence.
Some families of children with type 1 diabetes have become increasingly interested in low-carb diets to improve blood sugar control and reduce the need for insulin, despite potential concerns about nutrient deficiencies, high cholesterol, low blood sugar and diabetic ketoacidosis, as well as the impact of these diets on growth.
Low-carb diets are dietary patterns that reduce the amount of carbohydrates consumed, such as bread, rice, cereals, potatoes, and sugars, while relying more on low-carb sources of protein, fats, and vegetables.
To assess these concerns, the researchers analyzed 25 years of data from a German diabetes registry.
The study included more than 45,000 children between the ages of one and 17 years, with an average age of 10 years, and carbohydrate consumption was recorded for each of them at least twice during a follow-up phase that lasted one year or more. The researchers classified the children into 3 groups according to the percentage of carbohydrates in total dietary energy: a very low-carbohydrate diet, less than 10 percent, which included 219 children; Low-carbohydrate diet, between 10 and less than 26 percent, included 4,837 children; and a standard or high-carb diet, 26 percent or more, and included 40,513 children.
The researchers found no evidence that very low-carb diets stunt growth or increase the incidence of severe low blood sugar or diabetic ketoacidosis. In contrast, lower carbohydrate consumption was associated with improved body mass index and blood sugar control, as well as lower HbA1c levels and basal insulin doses at the end of follow-up, and rising more slowly over time.
The IDAA1c index, which combines the glycated hemoglobin level and the daily insulin dose, also decreased in children who followed low-carbohydrate diets. This indicates improved blood sugar control without simply relying on increasing insulin doses.
Although the researchers took into account factors such as age, gender, duration of diabetes, and immigration background, they stressed that the study is observational, and does not prove that reducing carbohydrates is the direct cause of these improvements.
The researchers concluded that the results are encouraging, but they require further studies to confirm them, and to determine the optimal amount of carbohydrates that achieve the desired benefit while maintaining children’s growth and the diversity of their diet.
An analysis of more than 30,000 cases showed that patients who underwent surgery to remove an inflamed appendix were significantly less likely to develop colorectal cancer than those treated with antibiotics.
Surgery was previously the standard treatment for acute appendicitis.
Dr. Valentin Nevonsam from Morehouse College of Medicine in Atlanta, USA, who led the research team, said in a statement that the treatment of this disease “has changed greatly over the past decade, and treatment with antibiotics has now become an acceptable option.”
Previous comparisons between the two methods focused on short-term results.
In the study, the researchers reviewed data on 15,774 patients who were diagnosed with acute appendicitis and underwent appendectomy, and data on 15,295 patients who were treated with antibiotics only.
The results, presented at the American College of Surgeons conference in Washington, showed that in subsequent years, colorectal cancer was diagnosed in 0.7 percent of the appendectomy group and in 1.7 percent of the antibiotic group.
After taking individual risk factors into account, appendectomy was associated with a 58 percent reduction in the risk of developing colorectal cancer at a later stage.
Nafonsam said that there was previously a belief that the appendix was useless, but recent research indicates that this is wrong, as the appendix plays a role in the intestinal immune system and the microbiome, which are the microorganisms that live in the digestive system.
Nafonsam pointed out that the question of whether persistent inflammation or changes in the intestinal microbiome contribute to cancer deserves research from a biological standpoint, but the study did not aim to answer this question.
“These results should not be interpreted to mean that everyone with appendicitis needs to have it removed to prevent cancer,” he said.
He continued, saying: “Antibiotic treatment is still an important option. “But when we discuss non-surgical treatment, we must also think beyond appendicitis and take into account the potential long-term risks of tumors and the need for appropriate follow-up.”
