According to a recent study with astounding findings, all we need to do is incorporate a new habit into our daily routine. More specifically, we must daily ingest an additional 100mg of magnesium.
We can achieve this by eating specific foods. Therefore, if you continue reading, you will learn everything there is to know about magnesium.
Benefits of Magnesium
A study conducted by Zhengzhou University and Zhejiang University discovered that 1 million people from 9 countries consumed magnesium.The outcome showed that the individuals had 26% lower risk of diabetes type 2, 12% lower risk of stroke and 10% lower risk of coronary heart infection. Considering the results of this recent study, it’s obvious that the lower levels of magnesium are associated with many diseases.
However, the link between deficiency of magnesium and the condition of the health isn’t officially confirmed. But, the Chinese researchers believe that the results using this study will be enough to increase the understanding 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 issue, affecting 1. 5-15% of the population.
They believe that this information is sufficient to encourage individuals to increase their intake of magnesium, by making some changes in their diet. In that way, people will be able to reduce their risk of magnesium deficiency-related diseases.
Science Took a Wrong Turn Perhaps not Connecting One’s heart Dilemmas to Low Magnesium
Back in 2013, a study showed that the perceptions that individuals have concerning the reasons for cardiovascular disease were wrong all along.Actually it was found out that the low levels of magnesium are the main reason for heart disease, and perhaps not the high cholesterol or the consumption of considerable amount of saturated fat.
Andrea Rosanoff, Ph. D could be 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 dilemmas.
She claims that the evidence that magnesium deficiency may be the cause of atherogenesis and the calcification of soft tissues goes from 1957. But nobody took this seriously. Most people thought that they should combat cholesterol and high saturated fat.
We must mention that it is most important that you have an even amount of magnesium and calcium intake so you can reduce your danger of heart diseases.
Evidence is Captivating
Carolyn Dean is a naturopathic and medical doctor who also claims that the cholesterol just isn’t the cause of heart attacks. Regardless of the fact that for just two decades health practitioners used statins for their patients, heart disease is still the major cause of death in America.
Low quantities of magnesium are associated with other conditions. Carolyn Dean listed six of them:
- Type 2 Diabetes
- Heart Attack
- Hypertension
- Angina
- Heart Arrhythmia
- Dilemmas with optimizing the levels of cholesterol
Magnesium Intake is Important
The most popular Dr. Mehmet Oz has to tell us something about magnesium intake as well. He claims that magnesium can lower the blood circulation pressure, dilate arteries, and regulate the metabolic process.According to Dr. Oz, 3 out of 4 Americans aren’t getting the recommended daily intake of magnesium, which makes them magnesium deficient.
Even though the entire world Health Organization recommended from 400-500 mg calcium, Dr. Oz claims that we should make a balance 1 to1 with calcium, magnesium 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 as much as 2016. That he learned that dietary magnesium is linked to a myriad of diseases.There were used questionnaires in order to determine the magnesium levels from 24-hour dietary recall. In consideration were taken facets like study location, life style and biological. That he analyzed the dose-response for the consequence for each 100mg daily increase of the dietary magnesium.
In line with the results, increasing the intake of foods that are full of magnesium can be extremely very theraputic for our overall health. Wand says that magnesium is important for the normal biological processes as a synthesis of nucleic acids like DNA, protein production and glucose.
The diet could be the main source of magnesium. Foods like spices, beans, green leafy veggies, nuts, and cocoa are a great source of magnesium.
Foods Rich with Magnesium: The Natural Way to Combat Heart-Related Disease
Magnesium is the 4th most abundant mineral within the body. It is essential for the appropriate function of more than 300 enzymes. In other words, it is very important for our biochemical process.It is crucial for relaxation of bloodstream, regulation of blood glucose and insulin sensitivity, and bone formation and healthier teeth
Magnesium can also help synthesize glutathione and help to detox the human 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 may have a laxative effect, so parse it out in 2 or 3 doses. Based on some scientists, we have to intake 600 mg a day. Nevertheless , it all depends on age and gender!
15 Foods Rich In Magnesium:
- Squash
- Berries and Fruits
- Spinach
- Swiss Chard
- Collard Greens
- Turnip greens
- Seeds and Nuts
- Beet Greens
- Avocados
- Broccoli
- Raw Cacao
- Brussels Sprouts
- Romaine Lettuce
- Kale
- Bok Choy
You can consume seeds like pumpkin seeds and sunflower seeds or fatty fish like Alaskan Salmon wild-caught. For nuts, you can decide to 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 supply of magnesium. Now that you might be familiar with all of them, it is simple to include them in what you eat and protect your quality of life!
