Why We Should Eat More Magnesium-Rich Foods?

Magnesium is a mineral that is vital to the function of the body. It aids to keep the heart rhythm steady, blood pressure normal and the bones strong. However, it seems that there is more to magnesium than we know about. According to one research, there is a connection between magnesium intake and type 2 diabetes. Although this is not the first research about the link between magnesium and this chronic illness, this one is different than the others. Researchers observed data from around 42,096 people who were part of the Nurses’ Health Study. These participants had to complete food frequency questionnaires every 4 years in order to assess their dietary intake. Therefore, researchers calculated hazard ratios of incident diabetes and magnesium intake and adjusted for factors. Factors such as processed meat intake, age, trans fatty acid, body mass index, alcohol, family history of the disease, high cholesterol, physical activity, high blood pressure, and smoking. Around 17,130 incident diagnoses of diabetes type, 2 were made in 28 years of follow-up. Furthermore, the researchers investigated the role of magnesium in the context of the quality of carbs in the participants’ diets.

The Conclusion of the Study

The researchers came to the discovery that those participants who had the highest magnesium intake of magnesium actually had a 15 % lower risk of chronic disease in comparison to those participants with the lowest magnesium intake. In fact, more magnesium was linked to a lower risk of the disease in the participants who consumed poor carb sources. This is in comparison to the participants who consume carb sources consisting of high cereal fiber and low glycemic index. For the researchers, poor carb sources are foods with low cereal fiber or high glycemic index. The researchers concluded that a higher intake of magnesium is linked to a lower risk of type 2 diabetes, particularly in the context of the quality of carbs in the participant's diets.

The Role of Magnesium

According to the NIH, i.e., the National Institute of Health magnesium is vital for more than 300 biochemical reactions in the body. It aids maintain normal muscle and nerve function, helps bones to stay strong, keeps a steady heartbeat, and supports a healthy immune system. Another great thing is that magnesium helps to maintain blood glucose levels where they need to be. The best thing to do is to get magnesium from our diet.

Natural Food Sources of Magnesium Include:

• Legumes
• Dark Chocolate
• Green leafy vegetables
• Nuts (Brazil, almonds, cashews)
• Soybeans, beans, and peas
• Whole-grain cereals
• Avocado

If someone wants to know more about their magnesium intake, it's best to consult a doctor or nutritionist.