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Magnesium- Nutrient Super Hero Biography

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Stephanie MacIntosh

on 2 December 2013

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Transcript of Magnesium- Nutrient Super Hero Biography

The Mighty Magnetizing Magnesium
Magnesium is a very important nutrient which is essential for your body!
Magnesium's super-friends and SUPER-ENEMIES
Super friends:
- Magnesium is found in the bones and calcium is needed to keep bones strong and healthy
- Magnesium is in found in water, so water helps transport it throughout the body
- Increased intakes of protein help with Magnesium absorption
Many of the foods we eat contain magnesium, and as long as you eat healthy and maintain a balanced diet, you will obtain the recommended daily intake
Magnesium is essential for all the life stages, however:
Infancy and Child- Low magnesium levels can cause growth and mental retardation
Older Age- Energy levels are old, and weakness of muscle is common, so Magnesium is especially important, often Older people have several medical conditions and alter Magnesium status
Magnesium as an element
Classified as a metal
Under the "Alkaline Earth Metals"
Silvery- white in appearance
Very abundant in quanity
Magnesium's superpowers
Magnesium serves various purposes within the body, and is essential for more than 320 biochemical processes
Leafy green vegetables- Spinach, legumes
Fish- Salmon, Halibut
Nuts- Almonds, Cashews, Peanuts
Seeds- Pumpkin, Sunflower
Whole grains- bread, rice,cereal
Meat- Chicken, Beef
Dairy Products- Soy milk, yogurt
* Often some Magnesium content is lost during the cooking process of foods
Dietary Reference Intake (DRI)
By: Stephanie MacIntosh
Relaxes the muscles and the nervous system
Processes and regenerates energy for all body cells
Turns food into energy
Promotes bone health, and plays important role in giving our bones it's structure
Also used for treating:
Diseases of heart and blood vessels
Hearing loss
Migraine headaches
High blood pressure
Severe skin infections
Magnesium Food Sources with DIR percents per Mg:
Almonds, dry roasted, 1 ounce 80mg= 20%
Spinach, boiled, ½ cup 78 20
Cashews, dry roasted, 1 ounce 74mg= 19%
Peanuts, oil roasted, ¼ cup 63mg= 16%
Cereal, shredded wheat, 2 large biscuits 61mg= 15%
Soymilk, plain or vanilla, 1 cup 61mg= 15%
Black beans, cooked, ½ cup 60mg= 15%
Edamame, shelled, cooked, ½ cup 50mg= 13%
Peanut butter, smooth, 2 tablespoons 49mg= 12%
Bread, whole wheat, 2 slices 46mg= 12%
Avocado, cubed, 1 cup 44mg= 15%
Potato, baked with skin, 3.5 ounces 43mg= 11%
Rice, brown, cooked, ½ cup 42mg= 11%
Yogurt, plain, low fat, 8 ounces 42mg= 11%
Oatmeal, instant, 1 packet 36mg= 9%

Who needs the help of magnesium the most
Deficiency of magnesium:
Excess intake of magnesium
Peanut Butter Banana Popsicles

Cooking Information
Serves: 2
Total Time: 90 minutes

+Magnesium per ingredient
2 tablespoons of peanut butter
57.3 mg
1 large banana, peeled and halved width-wise
36.7 mg
1/4 cup shredded coconut
11.6 mg
1/4 cup sliced almonds
61.8 mg
3 oz. dark chocolate
26.4 mg

Popsicle Sticks
Chef's Knife
Cutting Board
Rubber Spatula
Cereal Bowl

1.Slide each banana half onto a popsicle stick.
2.Spread peanut butter on banana halves.
3.Coat bananas with almonds.
4.Freeze for 1 hour.
5.Melt chocolate in a saucepan over low heat.
6.Dip frozen bananas into melted chocolate.
7.Coat chocolate covered bananas with coconut.
8.Garnish with sprinkles.

Peanut Butter Banana Popsicles;
A simple, and straight-forward, yet enjoyable and healthy treat! One serving contains approximately 97.3 mg of Magnesium!
Magnesium deficiency can effect virtually every organ system of your body
Symptoms include:
Calcium deficiency
Poor health heart
Muscle cramps
Respiratory issues
Poor Memory
Impaired muscle coordination
*Increased risk of Heart disease- A combination of problems that occur when the heart and blood vessels are not working properly, symptoms often include high blood pressure, heart attacks and strokes, and are treatable through operations, however there are things you can do to lower your chances of getting this disease
Super Enemies:
coffee, salt, sugar and alcohol
as it drains Magnesium from your system

High blood sugar medications
can cause Magnesium to be lost in your body

By present standards, the average Magnesium intakes are remarkably lower than the recommended does
Toxic symptoms from increased and excessive intakes are not common because your body automatically eliminates excess amounts unless there are serious health problems
People with High Blood Pressure
People with Diabetes (Type 2 diabetes)- Insulin resistance, resists Magnesium as well
People with alcohol Dependence
Pregnant Women
*These types of people's magnesium is flushed out more easily
Full transcript