Two Simple Brain Boosting Foods

I have good news today for... oh, just about everyone, I'll wager.

A new study links high levels of magnesium to better brain health. Why is this good news? Because although high levels of magnesium are not common in most real foods, two exceptions are exceptionally delightful.

My mission is to empower people to achieve real health through real food.

Today, I am boosting my magnesium, and I think you should, too.

🪨 I Thought Salt Was Enough

I’ve always believed minerals matter.

That’s part of why I replaced ordinary table salt with Celtic Sea Salt years ago. This gray salt has trace minerals: magnesium, potassium, calcium, zinc. I use it generously and assumed that was taking care of things.

And to be fair, eating real food does cover a lot of ground.

But this week’s research on magnesium and brain aging forced me to look more closely. Not at whether I’m getting some magnesium, but whether I’m getting enough to truly support my brain.

Adequacy and optimal are not the same thing.

🪨 Why More Magnesium

Researchers looked at magnesium intake and brain imaging markers of aging. What they found was not subtle.

For women over 50, the standard daily recommendation for magnesium is roughly 320–350 mg per day. Many real-food diets likely land somewhere in that neighborhood. That is adequacy.

But the benefit seen in this study appeared when intake went well beyond that range.

Participants with roughly a 41% higher magnesium intake — placing them closer to the 500–550 mg range — showed less age-related brain shrinkage and markers associated with healthier cognitive aging.

One of the study’s authors explained:

➡️ “Our study shows a 41% increase in magnesium intake was associated with less age-related brain shrinkage, which is linked to better cognitive function and delayed onset of dementia.”

In other words, this was not about avoiding deficiency. It was about going beyond the usual intake levels and seeing measurable differences in brain structure.

Importantly, this was human research looking at dietary intake patterns and brain imaging outcomes. It was observational, not a randomized trial, so we cannot say magnesium alone causes protection. But the association was strong enough to pay attention.

You can read the full report in Prevention here:

https://www.prevention.com/health/memory/a70461493/magnesium-dose-lowers-dementia-risk-study

So, we want more. Which begs the question: How do we realistically reach 500 mg or more through food?

🪨 Where Can I Find Magnesium?

The article offered a sample menu to increase magnesium intake. It included milk, cereal, and whole-wheat sandwiches

And yes, those foods do contain magnesium.

But for someone trying to support metabolic health, stabilize blood sugar, and protect the brain long term, cereal and sandwiches are not my first choice.

Many of the highest magnesium lists lean heavily on fortified grains and processed foods. That may raise intake on paper, but it often raises insulin and hunger right alongside it.

I wanted a way to increase magnesium that fits a nutrition-first, real-food life.

So I looked for foods that are:

• Naturally rich in magnesium

• Low in sugar

• Supportive of stable energy

• Easy to add without overhauling a meal plan

That’s how I landed on two simple additions: dark chocolate and pumpkin seeds.

🪨 550 mg or Bust!

The article offered a sample menu to raise magnesium intake. It included foods like milk, fortified cereal, and whole-wheat sandwiches.

Those foods do contain magnesium.

But if your goal is stable blood sugar, steady energy, and long-term brain health, cereal and sandwiches may not be your first choice.

The trouble is, very few foods deliver magnesium in meaningful amounts.

• One cup of raw spinach contains only about 20–25 mg.

• A whole avocado delivers roughly 55–60 mg.

• An extra shake of mineral salt contributes almost nothing measurable toward a 500 mg goal.

To close the 200 mg gap between adequate and the higher range seen in the study, you need foods that are truly dense.

Two stand out: dark chocolate and pumpkin seeds.

➡️ One ounce of 85% dark chocolate ➡️ 60–65 mg magnesium

➡️ One ounce of pumpkin seeds ➡️ 150 mg.

Together, they provide over 200 mg — essentially bridging the gap between standard intake and the higher range associated with healthier brain aging.

And yes, a whole avocado delivers a similar magnesium boost to the ounce of dark chocolate. If you prefer the avocado, go for it. The goal isn’t chocolate for the sake of chocolate. The goal is intentionally raising magnesium with real food.

No supplements required.

🪨 But Wait! There's More!

Magnesium is the headline.

But these two foods bring more to the table than one mineral.

Dark chocolate, especially at 85% or higher, contains flavanols that support blood flow and vascular health. It delivers deep, rich flavor without the sugar rush of typical desserts. It tastes nothing like a candy bar. And yet, for many of us, that square of dark chocolate scratches the chocolate itch without flipping the craving switch.

Pumpkin seeds add something else entirely: crunch. If you’ve stepped away from croutons, crackers, and crusty bread, you may miss that texture. A tablespoon or two of pumpkin seeds sprinkled over a salad or casserole brings it back — along with zinc, healthy fats, and that meaningful boost of magnesium.

Neither of these foods is dramatic. Neither is extreme. They are simply strategic.

The study reminds us that going beyond “adequate” matters to our aging brains.

And the difference between adequate and intentional is just two small delightful additions to our day.

☀️ Treat your brain!

Yes, I've known "women need chocolate," and, yes, the mister would add cacao powder to his Nutri-bullets, but... somehow, it just seemed like finding ways to give ourselves permission to each chocolate.

Well, today magnesium has changed my mind. Dark chocolate has been upgraded from "okay on occasion" to "a respectable part of my daily diet." And I like pumpkin seeds just fine, too!

Will you boost your magnesium along with me?

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Until next time, stay strong, wise, kind, and good.

Choose real food for real health.