Health-and-Nutrition/C2/Importance-of-Magnesium/English
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| Title slide | Welcome to the spoken tutorial on the importance of magnesium. |
| Collage: Food sources of minerals
Collage: Functions of magnesium Collage: Causes and symptoms of deficiency Collage: Sources of magnesium Image: Different age groups |
In this tutorial, we will learn about:
Minerals as essential nutrients Importance of magnesium in our diet Causes and symptoms of its deficiency Food sources of magnesium and Requirements for different age groups. |
| Collage: Functions of minerals
Collage: Food sources of minerals Image: Minerals in the body Image: Body does not produce minerals Image: Minerals should be taken through diet |
Let’s understand why minerals are necessary in our diet.
Minerals are essential nutrients. We require minerals in small quantities for good health. Our body does not produce minerals by itself. Hence they have to be taken through diet. |
| Image: Blood clotting
Image: Blood sugar Image: Blood pressure |
Minerals are required for blood clotting.
They help in maintaining blood sugar and blood pressure. |
| Collage: Hemoglobin and RBC
Gif: Muscle contraction Image: Brain development Image: Immunity Image: Thyroid hormones |
Production of hemoglobin and red blood cells require minerals.
They contribute towards muscle contraction and brain development. Minerals are also needed for strong immunity and production of thyroid hormones. |
| Image: Food sources
Image: Muscle relaxation Image: CNS and axon Image: Healthy bones and teeth Image: Energy production Image: DNA |
Magnesium is an essential mineral needed by our body.
It is required for muscle relaxation. It helps in sending and receiving messages by central nervous system. This nutrient is required for healthy bones and teeth as well. We also need magnesium for energy production and DNA synthesis. |
| Collage: Causes and symptoms of deficiency
Collage: Factors of deficiency Image: Poor diet and processed food Image: Alcohol Image: Coffee and tea consumption Image: Intestinal inflammation Image: Pregnancy |
Let’s try to understand the causes and symptoms of deficiency of this nutrient.
Certain factors cause increased risk of magnesium deficiency. Among them are poor diet and intake of processed food. Other factors include excessive consumption of alcohol, tea and/or coffee. Inadequate absorption of magnesium is also responsible for increased deficiency. During pregnancy, the requirement of Magnesium increases. Failure to meet this requirement also leads to deficiency. |
| Collage: Deficiencies
Image: Loss of appetite Image: Weakness Image: Headache Image: Migraine Image: Calf muscle cramp Image: Abnormal heart beat Image: Body with low minerals |
Signs of magnesium deficiency include loss of appetite and weakness.
It also includes headache, migraine and muscle cramps. If the deficiency progresses, people may experience abnormal heart beat. Low levels of calcium and potassium are also a possibility. |
| Image: Diabetes
Image: Bp Image: Osteoporosis bone Image: Heart diseases Image: Bone density Image: Fractures Image: Stooped posture, loss of height |
Magnesium deficiency increases the risk of type 2 diabetes and hypertension.
It may also increase the risk of osteoporosis and heart diseases. Osteoporosis is a condition where bone density is reduced. The bones become fragile and prone to fractures. Other signs of osteoporosis are stooped posture, loss of height and back pain. |
| Collage: Sources of magnesium
Collage: Beans Collage: Nuts Collage: Seeds Collage: Leafy vegetables Collage: Grains |
To avoid deficiency, we must include magnesium rich food in our diet.
Beans, nuts, seeds, leafy vegetables and grains are good sources of magnesium. |
| Collage: Magnesium sources
Image: Beans Image: Seeds Image: Leafy vegetables Image: Nuts Image: Grains |
Let’s take a quick look at this nutrient content found in these food sources.
30 grams of beans have around 64 milligrams of magnesium. 2 tablespoons of seeds have roughly 123 milligrams. 100 grams of leafy vegetables have about 194 milligrams. 20 grams of nuts have around 61 milligrams. And 30 grams of grains have nearly 81 milligrams. |
| Collage: Sources | Although we can get magnesium through diet, it’s absorption is also important. |
| Gif: Magnesium absorption
Image: Soaking Image: Fermentation Image: Germination Image: Cooking |
Phytates and oxalates present in the food hinder absorption of magnesium.
Fiber also has the same effect. Soaking beans before cooking, fermentation improves absorption of this nutrient. So does germination, cooking and roasting. |
| Collage: Age groups
Image: 7 to 12 months old Image: 1 to 8 years old Image: Adolescents Image: Pregnant |
Recommended intake of magnesium varies for different age groups.
75 milligrams for 7 to 12 months babies 80 to 130 milligrams for 1 to 8 year old children 360 - 400 milligrams for adolescents 400 milligrams for 18 - 19 years old pregnant women |
| Image: Lactating adolescents
Image: Adults Image: pregnant adults Image: Lactating adults |
360 milligrams is recommended for 18 to 19 years old lactating mothers.
For Adults, 310 to 400 milligrams is advised. For Pregnant women, it is 350 milligrams. And, for lactating mothers, 310 milligrams is advised. |
| Collage: Sources | To meet these requirements, include adequate magnesium rich food in your diet. |
| Acknowledgement slide | This brings us to the end of this tutorial.
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