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February 16, 2012
In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- Foods Rich In Magnesium May Bring Down Stroke Risk...
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
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Foods Rich In Magnesium May Bring Down Stroke Risk...
Dear Reader,
Magnesium really matters when it comes to strokes. A new study finds that the risk of one particular type of stroke is lower in those who have more of the nutrient magnesium in their diets.
The most common type of stroke, known as ischemic stroke (where a clot blocks a blood vessel in the brain and causes damage to cells), saw a reduction in risk of 9% for every 100 milligrams of magnesium consumed each day.
Regularly eating foods rich in magnesium also offered a modest reduction in the chances of all types of stroke. For every 100 milligrams of magnesium in the diet each day, subjects cut their risk of any type of stroke by 8%.
To study stroke and magnesium, the Swedish team from the Karolinska Institute examined data from seven already published studies on magnesium and stroke. These projects were conducted between 1998 and 2011, and did not lack for subjects, including over 240,000 adults over 34 years old.
The subjects were followed for from 8 to 15 years, and during this period, 6,500 of them had a stroke. The average intake of magnesium in the participants was from 242 to 471 milligrams a day.
As a point of reference, the U.S. dietary guidelines call for a magnesium intake of 420 milligrams a day for men over 31; 320 milligrams a day for women of the same age.
The researchers found that subjects who had higher amounts of magnesium in their diet also had a lower risk of stroke. This held even after the team accounted for other factors that might impact the results - blood pressure, age, diabetes, smoking, high cholesterol levels, how active a subject was, vitamin supplementation and other factors in the diet, alcohol consumption and even family history of heart disease. And still the magnesium levels were related to stroke risk.
Continues below...
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Foods Rich In Magnesium May Bring Down Stroke Risk... Continued...
No one knows why this might be. The Swedish research team believes that the mineral
may be helpful in bringing down blood pressure. A diet with lots of magnesium
has also been found to bring a lower diabetes risk, and since diabetes is also
a risk factor for stroke, this may well play a role.
And while no one is ready to call for magnesium supplements to bring down stroke
risk, eating magnesium rich foods can only help you. If you're at high risk for
stroke, you'll certainly want to make an effort to get more natural magnesium
in your diet.
The best places to get magnesium...
- Whole grains - one cup brown, long grain rice, one cup raisin bran cereal
- Green leafy veggies - three quarters of a cup of cooked spinach
- Nuts - one ounce of dry roasted almonds or cashews
- Beans - half cup cooked soybeans, blackeye peas
The latest research on stroke and magnesium appears in The American Journal of
Clinical Nutrition. An accompanying editorial suggests that it is time to conduct
a large trial to see if taking magnesium supplements might be helpful for adults
at risk of stroke and heart disease. Keep your eyes open for such research, and
its results - in the meantime, continue to eat healthily and enjoy lots of good
for you foods.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.webmd.com/stroke/news/20120119/magnesium-rich-foods-may-lower-stroke-risk?src=RSS_PUBLIC
WebMD info on stroke:
http://www.webmd.com/stroke/default.htm
WebMD info on the brain:
http://www.webmd.com/brain/picture-of-the-brain
Larsson, S. American Journal of Clinical Nutrition, February 2012:
http://www.ajcn.org/content/95/2/362.abstract
Song, Y. American Journal of Clinical Nutrition, February 2012:
http://www.ajcn.org/content/95/2/269.full
Magnesium: Dietary Supplement Fact Sheet, Office of Dietary Supplements, National Institutes of Health:
http://ods.od.nih.gov/factsheets/magnesium/
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