Are You Eating These VEGAN Foods? (YOU SHOULD BE!)


In this video I am coming back at you all with more nutrition research.

I will be reviewing a paper published in the peer-reviewed journal BMC Medicine. It examined data gathered from the American NHANES and NHANES III studies, both of which were cohorts, that involved over 12,000 Americans aged 20 and up.

As you can see, being cohort model places both studies quite high on the hierarchy of evidence pyramid, which means that they provide a higher quality of evidence, with a lowered risk of bias.

The researchers set out to explore their hypothesis that dietary magnesium intake, particularly magnesium’s interaction with vitamin D intake via the sun, supplement and/or diet, can positively influence one’s risk of mortality via impact on serum 25-hydroxyvitamin D levels.

And if you review Table 1 in the paper, you will see that all participant data was adjusted for age, sex, BMI, timing of blood collections, education level, race, income level, smoking status, alcohol use, physical activity level, supplements taken, as well as daily calorie and macro and micro nutrient consumption.

The researchers discovered that a high intake of total, dietary or supplemental magnesium was independently associated with significantly reduced risks of vitamin D deficiency and insufficiency respectively. Furthermore, participants were less likely to die the more magnesium there was in their blood, and this included reducing the risk of cardiovascular disease, bowel cancer, and other causes of death.

However, the more vitamin D in a given participant’s blood, the more profound this protective effect was!

So, lets not downplay the value of getting ample vitamin D in the process of venerating magnesium.

Nonetheless, the researchers noted that future studies, including cohort studies and clinical trials, are necessary to confirm these findings.

Also, for the sake of transparency, while the sample size was quite large, and the data was well-controlled for, the results are correlative. But, as I’ve said before, I don’t feel that is reason to discard a paper or disregard its findings. Especially when the correlation is strong, and similar results are repeated in other papers.

For example, those results are in line with a German study from 2011 which found that low serum magnesium levels were associated with both higher all-cause mortality and cardiovascular mortality.

Moreover, a 2016 study found that dietary and total magnesium intake was positively linked with lowered all-cause mortality in breast cancer patients.

And another 2016 paper found that higher magnesium levels in the blood not only improved overall health, but reduced the risk of atherosclerosis, high blood pressure, and type 2-diabetes specifically.

And a 2014 paper found that higher dietary magnesium intake was associated with lowered mortality in folks who are at a high risk for cardiovascular disease.

So, we are certainly seeing a trend here with regards to magnesium intake. So, again, I urge you not to turn your nose up at any paper simply because correlation does not imply causation.

Now you may be wondering… what foods, specifically VEGAN foods, can I consume that are rich in magnesium?

Well, you’re in luck… many vegan-friendly foods are abundant in that mineral!

They include, but are not limited to dark chocolate, avocados, almonds, cashews, Brazil nuts, peas, lentils, beans, chickpeas, soybeans, tofu, flax seeds, pumpkin seeds, chia seeds, wheat, oats, barley, buckwheat, quinoa, bananas, kale, spinach, collard greens, turnip greens, and mustard greens.

In fact, according to the Cleveland Clinic, pumpkin seeds, as marked here in green, contain the highest amount of magnesium at 168 mg per 1-ounce serving. And animal-based foods, as marked here in red, only begin to show up between the middle and bottom of their list.

Now, if by some chance you are not consuming ANY of those magnesium-rich plant foods, which I’d find to be highly unlikely given the breadth of options available, then I recommend that you start adding some or all of them into your diet.

Oh, and get some friggin’ sunlight while you’re at it, ya vampires! Or, worse case scenario, take a quality vegan D3 supplement such as this one which I use, which is derived from lichen. I’ll link to it below for your purchasing convenience.

Remember, the interaction between magnesium of vitamin D played a significant role in the results of that first study which I reviewed.

And do keep in mind, vitamin D levels have also been shown to be significantly associated with testosterone levels and male sexual function!

The same goes for magnesium and testosterone, it appears. Pictured are just two studies on the topic. A quick search reveals that there are more.

So, this isn’t just about your health and longevity at this point, but also your gains and your balls! Do keep that in mind.

Anyway, leave your thoughts and comments below.


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Magnesium, vitamin D status and mortality: results from US National Health and Nutrition Examination Survey (NHANES) 2001 to 2006 and NHANES III.

Magnesium-rich diet reduces mortality risk

Low serum magnesium concentrations predict cardiovascular and all-cause mortality.

10 Magnesium-Rich Foods That Are Super Healthy

Magnesium-Rich Food Information | Cleveland Clinic

Vitamin D and Male Sexual Function: A Transversal and Longitudinal Study

Associations of intakes of magnesium and calcium and survival among women with breast cancer: results from Western New York Exposures and Breast Cancer (WEB) Study

Serum magnesium is inversely associated with coronary artery calcification in the Genetics of Atherosclerotic Disease (GEA) study

Dietary magnesium intake is inversely associated with mortality in adults at high cardiovascular disease risk.

Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion.

Magnesium and anabolic hormones in older men.

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