Magnesium is a Powerful Natural Anti-Inflammatory Mineral
A new study shows that magnesium1 is a powerful anti-inflammatory nutrient. Each 100 mg of magnesium per day was associated with a significant reduction in various inflammatory markers.
Magnesium is the most lacking mineral in the human diet. This is due primarily to Big Agribusiness farming practices that have stripped our soils of vital minerals needed for human health. It is complicated by processed diets lacking in magnesium-containing fresh fruits and vegetables. When you consider that inflammation is behind almost all health problems the consequence of eating a magnesium deficient diet becomes obvious.
The study showed that inflammatory markers such as CRP (C-reactive protein), TNFa (tumor necrosis factor alpha), and IL6 (interleukin 6) were all reduced when magnesium intake was higher. These are common inflammatory markers that are often elevated with the diseases of aging.
Furthermore, various inflammatory markers relating to the walls of arteries were also reduced when magnesium was adequate. Inflammation on the lining of the arteries is required for plaque formation. Reducing such inflammation is highly protective to arterial health.
It is not a stretch to say that if public health officials did nothing other than ensure vitamin D and magnesium sufficiency the entire health of a nation would be drastically improved and health care costs would be significantly lower.
Magnesium is the most lacking mineral in the human diet. This is due primarily to Big Agribusiness farming practices that have stripped our soils of vital minerals needed for human health. It is complicated by processed diets lacking in magnesium-containing fresh fruits and vegetables. When you consider that inflammation is behind almost all health problems the consequence of eating a magnesium deficient diet becomes obvious.
The study showed that inflammatory markers such as CRP (C-reactive protein), TNFa (tumor necrosis factor alpha), and IL6 (interleukin 6) were all reduced when magnesium intake was higher. These are common inflammatory markers that are often elevated with the diseases of aging.
Furthermore, various inflammatory markers relating to the walls of arteries were also reduced when magnesium was adequate. Inflammation on the lining of the arteries is required for plaque formation. Reducing such inflammation is highly protective to arterial health.
It is not a stretch to say that if public health officials did nothing other than ensure vitamin D and magnesium sufficiency the entire health of a nation would be drastically improved and health care costs would be significantly lower.
The mineral magnesium can have a dramatic impact on inflammation throughout the body. As the trigger to many chronic diseases including cardiovascular disease, inflammation is often only directly combated when people feel it’s effects. But, we can reduce inflammation throughout the body without drugs. Inflammation in the arterial walls was also reduced with magnesium intake.
Inflammation in the walls of the arteries can lead to cardiovascular disease. Inflammation throughout the body can lead to a host of additional diseases including the obvious inflammatory ones like arthritis, but could also be the cause of things like Alzheimer’s. Many natural health experts believe that inflammation is actually at the heart of all disease. But the good news is that fight against inflammation, is consuming the mineral Mg.
These magnesium-rich foods can help you fight chronic disease while you nosh.
- Herbs including coriander, mint, dill, chives, sage, and basil
- Dark chocolate
- Pumpkin seeds
- Flax seeds
- Brazil nuts
- Sunflower seeds
- Almonds
- Cashews
- Molasses
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Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body. A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess. High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate, and more. The current daily value (DV) for magnesium is 400mg. Below is a list of high magnesium foods, for more, see the extended lists of high magnesium foods by nutrient density, magnesium rich foods, vegetables high in magnesium, and fruits high in magnesium.
Dark Chocolate
| Magnesium in 100g | 1 Square (29g) | 1 Cup Grated (132g) |
| 327mg (82% DV) | 95mg (24% DV) | 432mg (108% DV) |
| Magnesium in 100g | 1 Cup Cooked (195g) |
| 44mg (11% DV) | 86mg (21% DV) |
| Magnesium in 100g | 1/2 Cup (59g) | 1 Ounce (28g) |
| 534mg (134% DV) | 325mg (81% DV) | 150mg (37% DV) |
| Magnesium in 100g | 1 Cup Raw (30g) | 1 Cup Cooked (180g) |
| 79mg (20% DV) | 24mg (6% DV) | 157mg (39% DV) |