A new research has revealed profound results that if you consume an extra 100mg of magnesium through your food daily you will significantly decrease the risk of developing coronary heart disease, type 2 diabetes and stroke.
Research done at Zhejiang University and Zhengzhou University in China found out that over 1 million people who consumed a high amount of magnesium tested out with a 10 percent lower risk of developing coronary heart disease, a 26% percent lower risk of type 2 diabetes and a 12% lower risk of stroke.
A lot of different diseases have been associated with low levels of magnesium, but no decisive evidence has been shown on the connection between dietary magnesium and health risks.
“Our analysis provides the most accurate evidence that supports the link between the role of magnesium and reducing the risks of diseases” Our research will be very important for informing the public and policy makers of guides for diets to reduce health risks that come from magnesium deficiency” explains Fudi wand, Ph.D., lead study author on a new research published in Biomed Central.
Wand explained that although present guidelines recommend that men should take about 300mg of magnesium and women 270mg per day, deficiencies in this mineral are still present, affecting 1.5% to 15% of the population.
The researchers hope that with revealing this information people will not only start to take the right amount of magnesium, but also the policy makers will change the dietary guidelines, which could decrease the amount of diseases that are related to magnesium deficiency.
Low magnesium – the cause of heart issues
In 2013 a review that covered cardiovascular diseases from 1937 concluded that low magnesium levels, not high cholesterol or consuming too much fat, are the main cause of heart disease.
Research scientist and author Andrea Rosanoff, Ph.D. conducted the 10 year review that was based on the research done earlier by Dr. Mildred Seelig, who studied the connection between cardiovascular diseases and magnesium for more than 40 years.
These studies have proven that low magnesium is associated with all of the cardiovascular risk factors like high blood pressure, cholesterol and arterial plaque build-up (atherogenesis).
In conclusion, we have been chasing our tails the whole time going after high saturated-fat diet and cholesterol, when the true cause is low levels of magnesium.
Even in 1957, Rosanoff claimed that low magnesium was the main factor for the cause of atherogenesis and the calcification of soft tissues. But this research was immediately ignored because cholesterol and high saturated-fat diet were the main problems to battle.
According to Rosanoff scientist took a “wrong turn” and created a trajectory in the way heart disease and cardiovascular problems have been treated. This resulted in the whole population not being able to balance their magnesium levels with their calcium intake, and make making things even worse.
Studies prove that when magnesium and calcium intake are not on an even level, the risk of a heart disease is higher.
Evidence that cannot be ignored
Naturopathic and medical doctor Carolyn Dean explains that it is very obvious that cholesterol is not the reason for heart disease, because statins are the answer doctors turn to for treating their patients for almost two decades and heart disease is still the main reason for deaths in America.
Even though there are many different medical conditions that can be linked to low magnesium levels, these are six of the most debilitating:
- Hypertension (high blood pressure)
- Type 2 diabetes
- Problems optimizing cholesterol levels
- Heart arrhythmia
- Heart attack
Celebrity dietician Ashley Koff concluded that magnesium has received increased attention rightfully because it is a crucial nutrient for optimal health. Furthermore, she explains that by correcting the levels of magnesium intake is one of the most critical health problems currently.
There are a lot of challenges in achieving the correct intake of magnesium in the modern diet, which is why we should consider magnesium a part of the essential nutrients to supplement on a daily basis and also a crucial nutrient in preventing cardiovascular disease.
In a study done in March 2017, scientists have found that hypertension was linked to low magnesium in children living in the areas with high altitude in Argentina.
Another 3-month, placebo- controlled, randomized study showed that magnesium supplementation improved the metabolic system of pre-diabetes and obese patients with mild cases of chronic kidney disease.
Why is magnesium intake so important?
The host of the Emmy award-winning Dr.Oz show, Dr. Mehmet Oz, claims that magnesium is crucial for the regulation of the metabolism, and it also helps with lowering blood pressure and dilating arteries. In addition, Oz asserts, that 3 out of 4 people in the U.S. do not get the needed amount of magnesium, which means that they are magnesium deficient.
The World Health Organizations recommends taking 400mg of magnesium to 500mg of calcium, Dean recommends a 1 to 1 balance of magnesium and calcium, to protect your heart and bones take calcium through your diet and add vitamin D doses along with vitamin K2.
The research done by Wand analysed data from 40 epidemiological studies from 1999 to 2016, looking at the connections between different diseases and dietary magnesium. All of the studies included self-reporting food frequency questionnaires to determine the level of magnesium, and they widely varied.
Into account were also taken lifestyle, biological, gender and study location factors. Afterwards as he explained, the researchers conducted a dose-response analysis of the effects of every 100mg of magnesium increase per day.
In conclusion, an increased consumption of foods rich in magnesium is beneficial for the overall health. Magnesium is crucial for human health and for normal biological functions like glucose metabolism, synthesis of nucleic acids such as DNA and protein production. The main source of magnesium is the diet as the mineral can be found in all sorts of food like nuts, beans, spices, cocoa and green leafy vegetables.
How to combat heart disease with foods rich in magnesium
Magnesium is the fourth- most abundant mineral that can be found in your body, and over 300 enzymes rely on it to preform normal nerve and muscle functions related to energy, relaxed blood vessels, bone formation, good teeth and the regulation of blood sugar levels and insulin.
Magnesium is of a great help in detoxifying your body from toxins and synthesizing glutathione. It also has a crucial role in your body’s mitochondrial performance, and improving your level of energy. One very specific and positive side of this mineral is that when your body has consumed the optimal amount of it, it flushes the rest away.
Dean advises to take 200mg of magnesium per day, but in 2 or 3 doses, as it can have a laxative effect. Other scientists recommend taking 300-400mg per day, but this depends on your sex and age. Foods rich in magnesium:
- 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 are rich in magnesium, so as you can see for yourself it is very easy to add magnesium to your diet..
– Sources and References: