To Beat Colon Cancer, Munch on Magnesium
Wednesday March 17, 2010
Plenty of studies tell us that diet and nutrition can affect colon cancer risk. Now researchers are honing in on which nutrients may be an important part of the colon cancer-food connection.
For the study Japanese researchers collected diet and health information from 87,117 people with an average age of 57. They followed this group for about eight years to see who developed colon cancer and whether this was related to a person’s dietary habits.
Men with the highest average intake of magnesium had 52% lower risk of developing colon cancer compared with men getting the least magnesium. The men with reduced colon cancer risk were getting at least 327 milligrams (mg) of magnesium per day.
What About Magnesium Supplements?
Remember that this study focused on magnesium from food sources, not dietary supplements. But that’s not the only reason to focus on magnesium-rich foods, rather than pills. Magnesium supplements can have an unpleasant side effect: loose stools and diarrhea. In fact, many laxatives contain magnesium.
What Does 327 Milligrams of Magnesium Look Like?It’s easy to get at least 327 mg of magnesium each day. You need to focus on the foods that give you the most magnesium bang for your buck. The best sources of magnesium include:
• Whole grains, especially buckwheat flour and bulgur wheat
• Oats and oat bran
• Barley
• Dark chocolate – go for at least 60% cocoa content
• Dark green leafy vegetables, especially spinach
• Nuts and seeds, especially pumpkin seeds
• Beans, including soy beans
• Fish, especially halibut
A 5-ounce serving of halibut, a half cup of cooked spinach, and and a handful (1 ounce) of pumpkin seeds provides a whopping 483 mg of magnesium.
It’s not tough to get the magnesium you need for best colon health, as long as enjoy a variety of healthy, minimally processed foods. Try whole grain breads and cereals, vegetables and fruit, nuts and seeds, and a little dark chocolate for dessert!
By Suzanne Dixon, MPH, RD, About.com Guide to Colon Cancer









