Magnesium in Plant-based Foods May reduce Colon Cancer, Heart Disease and Diabetes Risks

Title: Founding Registered Dietitian

Alumni: University of British Columbia

Last Updated on: 03/04/2021

Table of Contents

Study Affirmed That Magnesium May Reduce Colon Cancer Risk

Researchers from the University of Minnesota followed more than 35,000 Iowa women for 17 years. Their diet and nutrient intake as well as incidence of colon cancer were analyzed. Results showed that those who consumed the most magnesium (> 350 mg per day) had a 25 percent lower risk of colon cancer than those who consumed the least (< 245 mg per day). The results were published in the American Journal of Epidemiology on February 1, 2006.

Editor’s Note – Go Plant-based foods!

Not long ago, another large-scale study released a similar finding. Published in the Journal of American Medical Association in January 2005, the Swedish Mammography Cohort study followed more than 61,000 women and investigated their diet intake. Swedish researchers found that high magnesium intake may reduce the occurrence of colorectal cancer in women.

The recommended daily intake of magnesium for adult women is 320mg whereas requirement for men increases to 420mg daily. Eating a wide variety of legumes, nuts, whole grains, and green vegetables will help you meet your daily dietary need for magnesium.

Study Affirmed That Magnesium May Lower Metabolic Syndrome Risk

Researchers from the Northwestern University in Chicago followed more than 4600 young adults for 15 years. Their diet and nutrient intake as well as incidence of metabolic syndrome such as heart diseases and diabetes were analyzed. Results showed that those who consumed a diet high in magnesium had a 31 percent lower risk of developing metabolic syndrome. The results were published in the Circulation Journal online on March 27, 2006.

It is important to point out the significance of this study. Many young adults often feel that it is too early to worry about their health and hence a healthy lifestyle is not always a priority. This research showed that a healthy diet does make a difference in one’s health, even among the young and active between the age of 18 and 30.

What does Metabolic Syndrome mean?

Metabolic syndrome is a condition in which a group of risk factors for heart disease (including stroke) and Type 2 diabetes occur together. According to a report by the National Cholesterol Education Program, metabolic syndrome is defined by the presence of the following health conditions:

Abdominal obesity (apple-shaped obesity)
Atherogenic dyslipidemia (High LDL and low HDL)
Hypertension (high blood pressure)
Insulin resistance and/or glucose intolerance
Prothrombotic state (clot in a blood vessel)
Proinflammatory state (body inflammation)

Gloria Tsang, RD

Alumni: University of British Columbia – Gloria Tsang is the author of 6 books and the founder of HealthCastle.com, the largest online nutrition network run by registered dietitians. Her work has appeared in major national publications, and she is a regularly featured nutrition expert for media outlets across the country. The Huffington Post named her one of its Top 20 Nutrition Experts on Twitter. Gloria’s articles have appeared on various media such as Reuters, NBC & ABC affiliates, The Chicago Sun-Times, Reader’s Digest Canada, iVillage and USA Today.