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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.

 

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