Difference between revisions of "Health-and-Nutrition/C2/Importance-of-Magnesium/English"

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*Importance of''' magnesium''' in our diet
*Importance of''' magnesium''' in our diet
*Causes and symptoms of its''' '''deficiency  
*Causes and symptoms of its deficiency  
*Food sources of '''magnesium '''and
*Food sources of '''magnesium '''and

Latest revision as of 11:55, 13 February 2020

Visual Cue
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 years 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.

Thanks for joining.

Contributors and Content Editors

Bellatony911, Suryas.mona