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Magnesium- Nutrient Super Hero Biography
Transcript of Magnesium- Nutrient Super Hero Biography
Magnesium is a very important nutrient which is essential for your body!
Magnesium's super-friends and SUPER-ENEMIES
- 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
wHERE CAN YOU FIND MAGNESIUM
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
STages of LIFE WHERE magnesium IS NEEDED THE MOST
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 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
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
Total Time: 90 minutes
+Magnesium per ingredient
2 tablespoons of peanut butter
1 large banana, peeled and halved width-wise
1/4 cup shredded coconut
1/4 cup sliced almonds
3 oz. dark chocolate
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
Poor health heart
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
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
*These types of people's magnesium is flushed out more easily