The University of Minnesota reports a new study showing that foods high in magnesium are protective against colon cancer, the second leading cause of death from cancer. Those getting the most magnesium in their diets (351+ mg/day) had 23% fewer colon cancers than those getting lower intakes (<245 mg/day). This decrease includes adjusting for other known colon cancer risks including other nutrition factors, exercise, etc. The protective effect came from magnesium in foods, not supplements. The recommended daily intake of magnesium is 400 mg/day. To get more magnesium in your diet, eat primarily unrefined foods including these good sources: all nuts (pumpkin seeds, almonds, etc.), legumes (lentils, soy, tofu, beans), leafy greens, artichoke, wheat germ, and avocados.

Source: American Journal of Epidemiology (Feb. 2006), 163:232-235.