magnesium | Health Topics | NutritionFacts.org

Topic summary contributed by volunteer(s): Mimi

Magnesium is an abundant mineral in the body. Magnesium assists with muscle and nerve function, regulation of normal heart rhythm, and maintenance of healthy bones. It is naturally present in many foods, such as green leafy vegetables, legumes, nuts, seeds, and whole grains.

The U.S. Dietary Guidelines recommend about a half-cup of beans daily as sources of fiber, folate, plant protein, plant iron, and minerals, such as magnesium.

Benefits of Magnesium for the Heart

Most men and women who die of heart disease die suddenly—without having any known history of heart problems. Studies have shown that higher blood levels of magnesium may be associated with a reduced risk of sudden cardiac arrest.

Benefits of Magnesium for Inflammatory Disorders

According to a 2011 Journal of Clinical Nutrition study, magnesium-rich foods such as whole grains, leafy green vegetables, nuts, seeds, and legumes—beans, peas, lentils, and soy—help hundreds of enzymatic reactions in the human body. “A higher intake of dietary magnesium may favorably affect a cluster of metabolic and inflammatory disorders,” including diabetes and heart disease.

For substantiation of any statements of fact from the peer-reviewed medical literature, please see the associated videos below.

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Magnesium

11 videos

All Videos for Magnesium

Benefits of Quinoa for Lowering Triglycerides

Benefits of Quinoa for Lowering Triglycerides

How do the nutrition and health effects of quinoa compare to whole grains?

Foods that Help Headache and Migraine Relief

Foods That Help Headache and Migraine Relief

Plant-based diets are put to the test for treating migraine headaches.

“Veg-Table” Dietary Nitrate Scoring Method

“Veg-Table” Dietary Nitrate Scoring Method

What is the optimal timing and dose of nitrate-containing vegetables, such as beets and spinach, for improving athletic performance?

What are the Healthiest Foods?

What Are the Healthiest Foods?

Based on the Dietary Guidelines for Americans, which foods best supply shortfall nutrients while avoiding disease-promoting components?

The Safety of Heme vs. Non-Heme Iron

Heme iron, the type found predominantly in blood and muscle, is absorbed better than the non-heme iron that predominates in plants, but may increase the risk of cancer, stroke, heart disease, and metabolic syndrome.

How to Prevent Kidney Stones with Diet

Interventional studies support the population data that animal protein consumption appears to markedly increase the risk of kidney stones.

Canned Beans or Cooked Beans?

Canned Beans or Cooked Beans?

Canned beans are convenient, but are they as nutritious as home-cooked? And, if we do use canned, should we drain them or not?

Nutrient-Dense Approach to Weight Management

Nutrient-Dense Approach to Weight Management

Americans eating meat-free diets average higher intakes of nearly every nutrient, while maintaining a lower body weight—perhaps due, in part, to their higher resting metabolic rates.

Herbal Tea Update: Rooibos & Nettle

Rooibos (red) tea may reduce stress levels by suppressing adrenal gland function. Nettle tea is mineral-rich, but may have estrogenic side effects.

many plates of plant-based foods

Mineral of the Year—Magnesium

Despite promising autopsy and population data suggesting that inadequate magnesium intake is a risk factor for sudden cardiac death, it wasn’t until recently that this was demonstrated in prospective studies.

How Do Nuts Prevent Sudden Cardiac Death?

Most men and women who die of heart disease, our #1 killer, die suddenly without any known history of heart problems. Nut consumption, however, has been associated specifically with decreased risk of sudden cardiac death, which may be due to magnesium, a mineral found predominantly in whole grains, greens, beans, nuts, and seeds.

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