Magnesium, the Forgotten Mineral

Magnesium, an important nutrient found in foods like whole grains, nuts, fish, and vegetables has been shown to decrease your risk of diabetes.  New findings from Tufts revealed that healthy people who consumed the highest amount of magnesium were 37% less likely to end up with high blood sugar levels or excess circulating insulin.  And, people already diagnosed with metabolic impairments who included magnesium in their diets were 32% less likely to develop diabetes compared with those who consumed the least amount of magnesium.

Interestingly enough, only 50% of Americans actually consume the recommended amount of magnesium in their diets of 400-420 mg per day for men and 310-320 mg for women.

To make sure you are eating enough magnesium be sure to include these sources:

• ·         Seeds and seed kernels, like roasted pumpkin and sesame seeds.
• ·         Ready-to-eat bran or shredded-wheat breakfast cereals.
• ·         Nuts and nut butters, such as cashews, almonds and pine nuts.
• ·         Fish, such as Atlantic Pollock, Chinook salmon and mackerel.
• ·         Cooked green leafy vegetables, such as spinach and Swiss chard.
• ·         Whole grain, such as oats, quinoa, amaranth, and brown rice.
• ·         Beans, like white beans and black beans.

Reference:  Health & Nutrition Letter, Tufts University, May 2014, VOL. 32, NO. 3, Diets Rich in Magnesium Associated with Slower Progression to Diabetes, p. 3.