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Upstate NY Food, Wellness & Design

New York Food & Design

Magnesium

Magnesium plays an important role in the processes of movement and relaxation. It plays a key role in our recovery, rejuvenation, and ability to use energy. Without magnesium, we can't get very far and may struggle with restlessness, cramps, fatigue, aches and pains, dehydration, and impaired mental function (i.e. over emotional, angry, poor concentration, poor comprehension, etc). Magnesium helps maintain a healthy energy system in our body and keeps it's physical structure clean, active and revitalized.

Magnesium

Micronutrient Role
Muscle Use
Energy Production
Protein Synthesis
Nerve function
Structural development of Bone
Essential Biomolecules Structure
Ion transport
Cell Signaling and Migration
Synthesis of DNA & RNA
Normal heart rhythm

Recommended intake
Average adults 400 mg – 310 mg

Deficiency
Anemia
Lack of appetite
Vomiting
Fatigue
Abnormal Heart Rhythms
Muscle Weakness
Bone pain
Rickets
Osteomalacia
Numbness and tingling of hands and feet
Susceptible to infectionsDifficulty walking

At risk if experiences include:
GI disorders, Type 2 diabetes, Alcohol dependency, elderly aged

Toxicity
Diarrhea
Hypotension
Nausea
Vomiting
Facial Flushing
Retention of Urine
Depression
Lethargy
Muscle Weakness
Difficulty Breathing
Extreme Hypotension
Irregular Heartbeat
Cardiac Arrest
Increase risk of renal failure

Disease Prevention/Treatment
Anxiety
Insomnia
Muscle Cramps
Hypertension
Diabetes Mellitus
Migraines
Asthma
Hypertension
Cardiovascular Disease
Osteoporosis

Nutrient Interaction
Zinc
Fiber
Protein
Vit D
Calcium- Mg transports Ca ions
Potassium- Mg transports potassium ions
Drug interactions
Antimalarial
Antibiotics
Long term diuretics

*Mg is a main ingredient in laxatives

Recommended Foods
Spinach, Potato,
Nuts, Soy, Beans,
Avocado, Carrot
Banana, Raisons,
Berries, Apple,
Salmon 

Split Chicken Breast with Fall Marsala Pasta

Dairy Free Pumpkin Corn Chowder

White Chocolate Nightcap Latte

Luxurious Dairy Free Mashed Potatoes

Memorial Day Tahini Walnut Pesto Pasta

15 Minute Maca Chocolate Freezer Bark

2 traditional holiday pies with granola pie crust recipe

Chai tea latte benefits

Beet, Radish & Blueberry Salad

Spiced Tricolor Sweet Potato Salad

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Aimee K. Hockett, MS
www.theakkitchen.com
[email protected]
A.K. Kitchen & Nutrition LLC | New York 2021

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