Start Eating These 15 Foods to Avoid the Possibility of Stroke
If you want to decrease the risk of having a stroke, type 2 diabetes or coronary heart disease this might help you. According to new research that had great results, all you need to do is to add a new habit in your life.
All you need to do is to consume additional 100 milligrams of magnesium every day.
And it is very simple, you can do that via the food you consume.
Benefits of Magnesium
Chinese researchers from Zhengzhou University and at Zhejiang University discovered that one million people from 9 countries consumed the magnesium.
And the results were such that these participants had 26% lower risk of diabetes – type 2, and 10 % lower risk of coronary heart disease and up to 12 % of the lower risk for stroke.
Taking into consideration this recent research, Fudi Wang, Ph.D., the lead study author explains that the low levels of magnesium are linked with the range of diseases.
However, there is no conclusive evidence for the link between risk when it comes to your health and dietary magnesium.
According to the meta-analysis which gives current evidence and with that supports the connection between the role the magnesium has when it comes to the reduction of the possibility of disease and food.
He believes that the finding from the researchers will be crucial for informing the public. And also for the policy makers when it comes to dietary guidelines in order to reduce the deficiency of magnesium and related risk about the health.
The current guidelines recommend that women should intake 270 mg on of magnesium on a daily basis and men should intake around 300 mg of magnesium.
According to the statement that Fudi Wang made in the news release in the Medical Xpress, even though this is recommended the magnesium deficiencies are still very common and they actually affect from 1.5 to 15 % of the population.
These researchers hope that maybe this information will not only serve to encourage people to consume sufficient amount of magnesium, but that it would also provoke the policy makers to make a change in the dietary guidelines.
And with that, we can reduce the cases of magnesium deficiency-related diseases.
Science Took a Wrong Turn Not Connecting The Heart Issues to Low Magnesium
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 also of 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 many people and 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
The naturopathic and medical doctor, also a member of the Medical Advisory Board of the Nutritional Magnesium Association, Carolyn Dean confirms that the obvious fact is that the cholesterol is not the cause of heart attacks.
Why? Because for 2 decades doctors use statins for their patients. However, heart disease is the number one cause of death in America.
Other conditions have a connection with levels of low magnesium. However Carolyn Dean listed 6, according to him these are the most debilitating:
- Type 2 Diabetes
- Heart Attack
- Heart Arrhythmia
- Problems with optimizing the levels of cholesterol
Opinion of Celebrity Dietitian and Other Studies
Member of the advisory board of the magazine Prevention and a celebrity dietitian Ashley Koff made a note that there is more attention now for magnesium. Because it is a critical nutrient when it comes to the optimal health.
According to Koff, in order to achieve adequate intake of magnesium, there are many challenges. Also, magnesium is part of the daily supplement of essential nutrients, and also magnesium is crucial to prevent the cardiovascular disease with patients.
In March 2017, scientists discovered that what was inversely linked with magnesium was hypertension. This was connected with magnesium in children that lived in the high altitude areas in Argentina.
Another study that lasted for 3 months and was actually a placebo-controlled study came to one discovery. And that the supplements with magnesium actually improved that metabolic status of those patients.
The patients that were pre-diabetic and obese that also had mild cases of chronic kidney disease.
Magnesium Intake is Important
The man who is a professor of surgery and vice-chair at Columbia University, and is the host of the show that has won the Emmy Award and also is nationally syndicated the Dr.Oz Show, Dr. Mehmet Oz has some opinion on the magnesium intake.
According to him, magnesium can help to regulate the metabolism and can also dilate arteries, and lower the blood pressure.
Dr. Oz claims that 3 out of 4 people in America do not get the suitable amount of magnesium and that makes them magnesium deficient.
Although the WHO i.e. World Health Organization recommends from 400 to 500 mg calcium, Dean says that you need to make a balance 1 to 1 with calcium, magnesium and also with the addition of doses of vitamin D with vitamin K2.
If you combine this that can help you protect your heart and your bones.
Wang and The Research on Different Studies
Wang did a research and analyzed data from 20 different epidemiological studies since 1999 to 2016.
What he did was that he looked at associations between all kinds of diseases and dietary magnesium. The questionnaires were used for self-reporting frequency of food varied widely.
These questionnaires were used to determine the levels of magnesium from 24-hour dietary recall.Factors like lifestyle, study location, biological were all taken into consideration.
And after that, the researcher actually made an analysis for dose-response for the effect for each 100 mg daily increase of the dietary magnesium.
The study came to the conclusion that with increase intake of food that are rich in magnesium that can be beneficial for our overall health.
At the press release, Wand said that magnesium is crucial for the normal biological functions as a synthesis of nucleic acids like DNA, glucose metabolism and protein production and also for the human health.
The primary source of magnesium is the diet. There is magnesium in foods like cocoa, spices, nuts, green leafy vegetables, and beans.
Foods Rich with Magnesium: The Natural Way to Fight Against Heart-Related Disease
The 4th most abundant mineral in your body is magnesium. Also, more than 300 enzymes rely on magnesium the perform the normal function of muscle and nerve.
That are related to blood vessels that are relaxed, energy, blood sugar levels, regulation of insulin, bone formation and healthy teeth.
Another thing that magnesium can do is that it can help to synthesize glutathione. And it can also help to detox the body.
In addition, it has a crucial role for the mitochondrial performance in the body. Also to improve the level of energy.
Another positive aspect is that when you have taken the optimal amount, your body naturally flushes the rest.
In her book “The Magnesium Miracle,” Dean recommend 200 mg on a daily basis. However to parse it out in 2 or 3 doses, because it might have a laxative effect.
Some scientists recommend twice the amount above mentioned. However, you need to consider the factors like gender and age.
15 Foods Rich In Magnesium:
- Berries and Fruits
- Collard Greens
- Seeds and Nuts
- Swiss Chard
- Turnip greens
- Raw Cacao
- Beet Greens
- Romaine Lettuce
- Bok Choy
- Brussels Sprouts
Fatty Fish like Alaskan Salmon wild-caught. You can consume seeds like sunflower seeds and pumpkin seeds. When it comes to nuts you can consume Brazil nuts, almonds, and cashews.
For spices and herbs you can use cloves, parsley, basil, chives, fennel, coriander, mustard seeds and cumin.
There are different sources of magnesium. Now you know this, it is very easy to include them in your diet and enjoy the benefits.