The mineral magnesium helps to stabilize your heart rhythm, helps reduce depression and pain, and helps in the formation of the thyroid hormone. It is a remarkable mineral needed for your good health, across the board. Actually a deficiency in magnesium can contribute to Type 2 diabetes and also create complications for your heart.
Research studies revealed: According to several research studies, taking in a healthy amount of dietary magnesium is likely to help prevent Type 2 diabetes… that’s what Chinese researchers found looking at scientific literature on the intake of magnesium and the risk of Type 2 diabetes. Their article, published in the journal Diabetes Care in September 2011, describes putting together published study results taken from literature through January 2011. Thirteen studies were put into the analysis. Over half a million participants and 24,516 people with diabetes were included in the 13 studies.
In overweight individuals, the risk of acquiring diabetes was 24 per cent lower for every 100 mg of magnesium taken in per day. It was therefore concluded there is definite evidence for taking in magnesium in food to help prevent Type 2 diabetes.
According to the US Food and Drug Administration magnesium is the fourth most abundant mineral in the human body. It is known to be necessary for more than 300 biochemical reactions, and research on magnesium’s possible role in preventing heart disease and hypertension is underway.
In June 2011 the journal Atherosclerosis published a report on low blood magnesium levels and heart disease. Researchers at a German university clinic looked at magnesium levels along with heart attacks and death in the Study of Health in Pomerania. Over 4000 study participants were followed for an average of 10.1 years.
Four hundred and seventeen deaths occurred during the study:
- participants with magnesium levels below normal had almost ten times the number of deaths from all causes, and
- more than twice the number of deaths from heart disease as those with normal magnesium levels.
The recommended daily allowance (RDA) for magnesium in adults 19 and older is 400 to 420 mg per day for men and 300 to 320 mg per day for women.
Foods rich in magnesium include:
- unrefined grains,
- nuts, and
- green leafy vegetables.
Green leafy vegetables are particularly good sources of magnesium because they contain high levels of chlorophyll. A cup of spinach provides about 40 per cent of the RDA of magnesium, while an ounce of almonds provides 20 per cent.
Foodnetwork.com suggests a recipe for spinach salad with orange and almonds. It also calls for:
- sugar (substitute stevia),
- white wine vinegar,
- olive oil,
- cayenne pepper,
- onions, and
- black pepper.
A cup of oranges provides 4 per cent of the RDA for magnesium, so having a big spinach, orange and almond salad for lunch should take care of your entire RDA of magnesium.
Symptoms of magnesium deficiency often include:
- agitation and anxiety,
- restless legs syndrome,
- low blood pressure,
- sleep disorders, and difficulty falling or staying asleep,
- abnormal heart rhythms, and
- poor nail growth.
A study published in 2009 concluded in people with Type 2 diabetes, a deficiency of magnesium can be extremely harmful to kidney function. Supplementing with this mineral may also improve the activity of insulin in the Type 2 diabetic’s body.