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 100 mg 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
Researchers at Zhejiang University and Zhengzhou University in China found that more than 1 million people across nine countries who consumed the most magnesium tested out with a 10 percent lower risk of coronary heart disease, a 12 percent lower stroke risk and a 26 percent lower risk of type 2 diabetes.
Regarding the new research, which was published in Biomed Central, lead study author Fudi Wang, Ph.D., explains:
“Low levels of magnesium in the body have been associated with a range of diseases, but no conclusive evidence has been put forward on the link between dietary magnesium and health risks.
Our meta-analysis provides the most up-to-date evidence supporting a link between the role of magnesium in food and reducing the risk of disease … Our findings will be important for informing the public and policy makers on dietary guidelines to reduce magnesium deficiency-related health risks.”
Wang said in a Medical Xpress news release that although current guidelines recommend that men take about 300 mg of magnesium a day, and women 270 mg per day, deficiencies in this mineral are still common, affecting anywhere between 1.5 percent to 15 percent of the population.
The researchers hope this new information serves to not just encourage people to make sure they’re getting adequate magnesium, but to prompt policy makers to change dietary guidelines, which could diminish the number of magnesium deficiency-related diseases.
Heart Issues Linked to Low Magnesium, but Science Takes a ‘Wrong Turn’
The outcome of the innovate review made in 2013, discovered that from 1937 when it comes to cardiovascular disease, not the intake of considerable amount of saturated fat or high cholesterol, but the low levels of magnesium are the primary cause of many aspects of disease of the heart.
The author and research scientist Andrea Rosanoff, Ph.D., conducted the 10 year review. This review is based on previous research from Dr. Mildred Seelig.
Actually Seelig for more than forty years studied the relationship between the cardiovascular disease and magnesium.
According to her, many studies connect the low magnesium with known cardiovascular risk factors like high blood pressure, arterial plaque build-up i.e. atherogenesis, cholesterol, the calcification of the tissues that are soft and with the hardening of arteries.
According to this, we have been going after high- saturated fat diet and cholesterol for all this time, and the real cause of the problem was low magnesium all along.
Rosanoff states that even from 1957, there has been evidence that low magnesium is the cause of the calcification of soft tissues and atherogenesis.
However, nobody took this into consideration and everybody actually ignored this, because they wanted to fight against high saturated fat and cholesterol.
Although the research was evident the scientists took a wrong turn. With that they created a route about the approach on the cardiovascular issues and heart disease.
The result from this were entire populations with failure to balance the calcium intake with the magnesium intake.
Rosanoff asserts that according to studies when there is not even amount of magnesium and calcium intake that actually results with increased 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:
1. Type 2 Diabetes
2. Heart Attack
5. Heart Arrhythmia
6. 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 100 mg 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 fourth-most abundant mineral in your body, and more than 300 enzymes rely on it to carry out normal muscle and nerve function related to energy, relaxed blood vessels, good teeth and bone formation and the regulation of insulin and blood sugar levels.
Magnesium helps your body detox from toxins and helps synthesize glutathione. It also plays a vital role in your body’s mitochondrial performance, and in improving your energy level. One very positive aspect of this mineral is that when your body has taken in the optimal amount, it simply flushes the rest away.
Dean, in her book “The Magnesium Miracle,” recommends taking 200 mg per day, but parsed out in two or three doses, as it can have a laxative effect. Other scientists recommend taking almost twice that amount, but age and sex are factors to consider. Foods containing magnesium include:
– collard greens
– swiss chard
– turnip greens
– beet greens
– brussels sprouts
– bok choy
– romaine lettuce
– raw cacao
– nuts and seeds
– fruits and berries
Fatty fish (wild-caught Alaskan salmon), seeds, including pumpkin seeds and sunflower seeds, nuts, including cashews, almonds and Brazil nuts, and herbs and spices, including chives, coriander, cumin, parsley, mustard seeds, fennel, basil and cloves, also contain high amounts of magnesium, so as you can see, it’s easy to include it in your diet.