Following a magnesium-rich diet may be an often-overlooked path to good health. That is the conclusion of a new study. It found that people who eat foods that are good sources of magnesium are less likely to suffer from many chronic conditions.
Studies of Magnesium-Rich Diets:
Researchers looked at data from 40 different studies in nine countries. In these observational studies, people who ate the most magnesium-rich foods such as leafy greens, nuts, whole grains and fish had lower rates of heart disease, stroke and diabetes than those who ate the fewest such foods.
Reducing the Risk of Heart Failure and Stroke:
The investigators found that an additional 100 mg/day of magnesium didn’t seem to make a difference for heart attacks, but it reduced the risk of heart failure by 22 percent. The chance of a stroke dropped by 7 percent.
Increasing magnesium consumption by 100 mg/day lowered the likelihood of diabetes by 19 percent and reduced death from any cause by 10 percent. Actually, because the studies were not experimental trials, no cause-and-effect relationship can be established. The findings do suggest, however, that eating more magnesium-rich foods may have substantial health benefits.
If you are wondering how to get more magnesium-rich foods into your diet, this list may help:
- Black-eyed peas
- Brown rice
- Mixed nuts
- Potato, baked
- Shredded wheat
Many of these foods are found in abundance in the DASH diet (Dietary Approaches to Stop Hypertension) as well as a Mediterranean diet. Perhaps that helps explain why both those eating patterns have such well-established health benefits.