Are you taking enough magnesium?

Would you get enough magnesium in what you eat? Did you know it could aid the prevention of diabetes? Research suggests diabetes risk may fall as magnesium intake increases.

Dr. Ka He from the University of North Carolina at Chapel Hill and colleagues have realized that men and women who consumed the most magnesium from foods and vitamin supplements were about half as likely to develop diabetes over the next two decades as individuals who took in the least magnesium.

Inside their study, they viewed magnesium intake and diabetes risk in 4,497 men and women aged 18 to 30 years old, none of whom were diabetic in the study’s outset. During a 20-year follow-up period, 330 of the subjects developed diabetes.

People with the highest magnesium intake were 47 percent less likely to develop diabetes compared to those with the lowest intakes (average of 100 milligrams of magnesium per 1,000 calories).

The study noted, however, that large clinical trials testing the results of magnesium on diabetes risk are needed to determine whether a causal relationship truly exists.

The outcome of the study could explain why consumption of whole grains, which are an excellent source of magnesium, is linked to lower diabetes risk. Although whole grains are a common supply of magnesium, there are many other sources of magnesium to take into account.

Green vegetables including spinach are fantastic sources because the center of the chlorophyll molecule (which gives vegetables their color) contains magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources.

Regular water can even be a source of magnesium, however the amount varies according to the water supply. Water that naturally contains more minerals is described as “hard.”

The proposed motives why an increased intake of magnesium could lower the risk for developing diabetes vary, but according to the National Institutes of Health, Magnesium plays an important role in carbohydrate metabolism. It may influence the release and activity of insulin, the hormone that helps control blood glucose (sugar) levels.

The lesson? Increasing magnesium intake might be necessary for improving insulin sensitivity, reducing systemic inflammation, and decreasing diabetes risk.

And you? What are you awaiting? Begin right now to introduce more magnesium rich foods as part of your daily diet!

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