Prevention of colorectal cancer, a mineral, cannot be ignored

Original title: Prevention of colorectal cancer this mineral can not be ignored
colorectal cancer is the world's third largest malignant tumor, in the past ten years, the incidence of colorectal cancer in China, the death toll increased significantly. However, colorectal cancer is a preventable cancer compared to other cancers.
To assess the impact of factors such as diet and drugs on colorectal cancer risk, researchers at france's National Institute of Health and Medical Research analyzed published literature and found that magnesium, folic acid, dairy products, dietary fiber, fruits and vegetables, soy have a preventive effect on colorectal cancer, while meat, especially red and processed meats, and alcohol consumption increase the risk of colorectal cancer.
the above literature, it is concluded that when magnesium intake is greater than 255 mg/day, the preventive effect of colorectal cancer can be observed, which can reduce the risk of colorectal cancer by 13% to 22%. The recommended daily intake of magnesium from the diet for adults is 330 mg, according to the Dietary Reference Intake of Chinese Residents. If the daily intake is up to standard, then the prevention of colorectal cancer can play a positive role.
like many minerals, magnesium is an activator of a variety of enzymes, magnesium is involved in the body's three major thermotrophics metabolism and nerve transfer, muscle contraction and so on. In addition, magnesium plays an important role in bone metabolism. In addition to preventing colorectal cancer, magnesium deficiency is also closely related to insomnia, depression, high blood pressure, osteoporosis, diabetes, heart disease, osteoporosis and other diseases.
now, with the improvement of living conditions, many people's protein and fat intake exceeds the standard, the staple food is also eating more and more fine, one of the adverse consequences of such a diet is that magnesium intake is often insufficient. In common foods, magnesium content is high in nuts, sea products, coarse grains, green leafy vegetables and so on.
according to the 2nd edition of the Chinese Food Ingredients List, the magnesium content of all kinds of dried fruits is as follows: hazelnuts (fried) 502mg/100g, watermelon seeds (fried) 448mg/100g, pumpkin seeds (fried), white melon seeds 376mg/8 100g, almonds 286mg/100g, sunflower seeds (fried) 267mg/100g, pine nuts (fried) 186mg/100g, peanuts (fried) 176mg/100g. Remind everyone that although nuts are rich in magnesium, but healthy adults eat about 10g a day, equivalent to a small amount can be, not much to eat, varieties can often change to eat.
magnesium is high in dark green vegetables because it contains magnesium, such as 58mg/100g in fresh celery leaves and 46mg/100g in fresh fennel. The Dietary Guidelines for Chinese Residents recommend that the average adult eat 300g to 500g of vegetables a day, and recommends that more than half of all vegetables be green leafy.
addition to vegetables and nuts, sea products and coarse grains contain relatively high levels of magnesium. In addition, it should be noted that there should be no excessive preference for meat, nor too much preference for vegetarian food and neglect of protein intake, which can lead to insufficient magnesium absorption. Finally, cooking methods should be scientific, cooking dark green vegetables, do not add too much vinegar, so as not to aggravate the loss of magnesium.
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