This article might be of great help for those who want to reduce their risk of stroke, type-2 diabetes, and coronary heart disease.
A recent study that had amazing results claims that all we have to do is add a new habit in our life. To be more specific, we need to consume additional 100mg of magnesium on a daily basis.
We can achieve this by consuming certain foods. So, keep reading and you will find out everything that you need to know about magnesium!
Benefits of Magnesium
A study conducted by Zhengzhou University and Zhejiang University found out that 1 million people from 9 countries consumed magnesium.
The results showed that the individuals had 26% lower risk of diabetes type 2, 12% lower risk of stroke and 10% lower risk of coronary heart disease. Considering the results of this recent study, it is obvious that the low levels of magnesium are associated with many diseases.
However, the link between deficiency of magnesium and the condition of the health is not officially confirmed. But, the Chinese researchers believe that the results from this study will be enough to increase the awareness of the public.
The recommended daily intake of magnesium for women is 270 mg while men are recommended to intake 300mg of magnesium. The researchers also discovered that the magnesium deficiency is a common problem, affecting 1.5-15% of the population.
They believe that this information is enough to encourage people to increase their intake of magnesium, by making some changes in their diet. By doing so, people will be able to reduce their risk of magnesium deficiency-related diseases.
Science Took a Wrong Turn Not Connecting The Heart Issues to Low Magnesium
Back in 2013, a study showed that the perceptions that we have concerning the causes of cardiovascular disease were wrong all along.
In fact, it was found out that the low levels of magnesium are the main cause of heart disease, and not the high cholesterol or the intake of considerable amount of saturated fat.
Andrea Rosanoff, Ph.D is the leading scientist who conducted this study. She claims that the low magnesium levels are associated with cardiovascular risk factors like high blood pressure, arterial plaque build-up, cholesterol, hardening of arteries, and the calcification of the issues.
She claims that the evidence that magnesium deficiency is the cause of atherogenesis and the calcification of soft tissues dates back from 1957. However, nobody took this seriously. Most people thought that they should fight against cholesterol and high saturated fat.
We need to mention that it is of utmost importance that you have an even amount of magnesium and calcium intake so you can reduce your risk of heart diseases.
The Evidence is Captivating
Carolyn Dean is a naturopathic and medical doctor who also claims that the cholesterol is not the cause of heart attacks. Regardless of the fact that for 2 decades doctors used statins for their patients, heart disease is still the major cause of death in America.
Low levels of magnesium are related to other conditions. Carolyn Dean listed 6 of them:
- Type 2 Diabetes
- Heart Attack
- Heart Arrhythmia
- Problems with optimizing the levels of cholesterol
Magnesium Intake is Important
The popular Dr. Mehmet Oz has to tell us something about magnesium intake as well. He claims that magnesium can lower the blood pressure, dilate arteries, and regulate the metabolism.
According to Dr. Oz, 3 out of 4 Americans do not get the recommended daily intake of magnesium, which makes them magnesium deficient.
Even though the World Health Organization recommended from 400-500 mg calcium, Dr. Oz claims that we should make a balance 1 to1 with calcium, magnesium and with additional doses of vitamin K2 and vitamin D. This combination can help you protect your bones and heart.
Wang and The Research on Different Studies
Wang did a research, analyzing data from 20 different epidemiological studies starting from 1999 up to 2016. He found out that dietary magnesium is linked to all kinds of diseases.
There were used questionnaires in order to determine the magnesium levels from 24-hour dietary recall. In consideration were taken factors like study location, lifestyle and biological. He analyzed the dose-response for the effect for each 100mg daily increase of the dietary magnesium.
According to the results, increasing the consumption of foods that are rich in magnesium can be extremely beneficial for our overall health. Wand says that magnesium is essential for the normal biological processes as a synthesis of nucleic acids like DNA, protein production and glucose.
The diet is the main source of magnesium. Foods like spices, beans, green leafy vegetables, nuts, and cocoa are a great source of magnesium.
Foods Rich with Magnesium: The Natural Way to Fight Against Heart-Related Disease
Magnesium is the 4th most abundant mineral in the body. It is essential for the proper function of more than 300 enzymes. In other words, it is extremely important for our biochemical process.
It is essential for relaxation of blood vessels, regulation of blood sugar and insulin sensitivity, and bone formation and healthy teeth
Magnesium can also help to synthesize glutathione and help to detox the body. Moreover, it plays an important role for the mitochondrial performance in the human body.
The recommended daily intake of magnesium is 200mg. Keep in mind that it can have a laxative effect, so parse it out in 2 or 3 doses. According to some scientists, we should intake 600 mg a day. However, it all depends on age and gender!
15 Foods Rich In Magnesium:
- Berries and Fruits
- Swiss Chard
- Collard Greens
- Turnip greens
- Seeds and Nuts
- Beet Greens
- Raw Cacao
- Brussels Sprouts
- Romaine Lettuce
- Bok Choy
You can consume seeds like pumpkin seeds and sunflower seeds or fatty fish like Alaskan Salmon wild-caught. For nuts, you can try almonds, cashews, or Brazil nuts.
When it comes to spices and herbs, you can use fennel, cumin, mustard seeds, coriander, basil, cloves, parsley, and chives.
As you can see, there are many foods that are a great source of magnesium. Now that you are familiar with all of them, you can easily include them in your daily diet and protect your health!