The October 2012 issue of the European Journal of Clinical Nutrition published findings suggesting that an increase in magnesium intake may reduce your risk of developing colorectal cancer. According to the Centers for Disease Control and Prevention, colorectal cancer is the second leading cause of cancer-related deaths in the United States. Currently health professionals recommend a guideline to help reduce your risk of developing colorectal cancer that includes:
1. Maintaining a healthy weight
2. Increasing your amount and intensity of physical activity
3. Eating adequate daily amounts of fiber by increasing your consumption of fruits and vegetables
4. Limiting your intake of fatty foods
5. Limiting your intake of red and processed meats
6. Getting routine surveillance screening according to guidelines
Recent findings from a meta-analysis of progressive studies done by researchers in China concluded that a higher or increase in intake of magnesium in the diet may also help reduce the risk of developing colorectal cancer. The recommended daily allowance of magnesium for men ages 31 and older is 420mg per day, and for women 31 and over - 320mg per day. Magnesium-rich foods include dark green leafy vegetables, legumes, fish, nuts, dairy and whole grains.
A list of foods containing magnesium can be found at the National Institute for Health’s dietary supplement fact sheet “Magnesium”.
Always contact your physician before starting any new dietary or exercise regimen.