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{|border=1
| <center>Time</center>
|<center>Narration</center>

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| 00:00
| Welcome to the '''spoken tutorial''' on the importance of '''calcium'''.

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| 00:06
| In this tutorial, we will learn about:

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| 00:09
| Role of '''calcium''' and its requirement in our body,

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| 00:13
| Symptoms of its deficiency

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| 00:16
| and '''Calcium''' rich food sources.

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| 00:20
| '''Calcium''' is the most abundant mineral in our body.

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| 00:24
| 99% of the body’s '''calcium''' is found in bones and teeth.

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| 00:31
| The remaining 1% is present in our blood.

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| 00:34
| It gets excreted from our body through stool, urine and sweat.

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| 00:41
| '''Calcium''' serves many functions in our body.

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| 00:45
| The key function is the development and maintenance of bones.

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| 00:51
| If there is an excess of '''calcium''' in the body, it gets deposited in the bones.

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| 00:58
| In case of deficiency, it can be taken from the bones.

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| 01:03
| '''Calcium''' is essential for the transfer of nerve signals in our body.

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| 01:09
| It helps in muscle contraction and its movement.

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| 01:14
| It also helps in stopping the blood flow after a cut.

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| 01:18
| '''Calcium''' is needed for the secretion of '''hormones''' like '''insulin''' and '''adrenaline'''.

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| 01:27
| Other benefits are maintaining body weight, blood pressure and heart health.

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| 01:34
| Daily recommended intake for '''calcium''' varies for different age groups.

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| 01:41
| It is higher during periods of rapid growth such as childhood and adolescence.

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| 01:49
| For Infants until 12 months, 500 milligrams of '''calcium''' per day is recommended.

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| 01:57
| For children upto 9 years, 600 milligrams per day is recommended.

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| 02:03
| The requirements increase upto 800 milligrams per day during adolescence.

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| 02:10
| For adults, it is 600 milligrams per day.

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| 02:15
| The '''calcium''' requirements are also high during pregnancy and lactation.

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| 02:21
| During pregnancy and lactation, 1,200 milligrams is recommended.

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| 02:29
| Let us now discuss the effects of '''calcium''' deficiency.

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| 02:34
| Deficiency of '''calcium''' during pregnancy can result in a rise in blood pressure.

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| 02:42
| Swelling in hands and feet can be seen.

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| 02:46
| Inadequate '''calcium''' intake by mothers may affect the baby also.

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| 02:53
| Their birth weight may be low and their growth can be retarded.

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| 02:58
| Their physical and cognitive development can be damaged.

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| 03:03
| In children, '''calcium''' deficiency can cause '''rickets'''.

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| 03:08
| '''Rickets''' is a disorder of the skeletal system.

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| 03:12
| The growth gets stunted and there are changes in the shape of the spine.

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| 03:18
| Other signs are sunken ribs, protruding forehead and bow shaped bent legs.

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| 03:26
| Short height, widening of the wrist, elbow, knee and ankle joints can be seen.

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| 03:34
| In adults, early signs of '''calcium''' deficiency are muscle cramps.

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| 03:40
| Numbness or tingling sensation of fingers is also seen.

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| 03:46
| Mental confusion,

irritability,

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| 03:49
| dry skin,

brittle nails

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| 03:51
| and tooth decay can also occur.

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| 03:55
| Long term deficiency of '''calcium''' can result in '''osteoporosis'''.

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| 04:01
| In '''osteoporosis''', the bone density is reduced.

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| 04:06
| The bones become fragile and prone to fractures.

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| 04:10
| Other symptoms are stooped posture, loss of height and back pain.

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| 04:18
| The risk of '''osteoporosis''' is higher in women as compared to men.

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| 04:23
| This is because '''estrogen''' levels in women decrease after menopause.

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| 04:29
| Thereby, '''calcium''' absorption decreases and its excretion through urine increases.

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| 04:37
| To avoid '''calcium''' deficiency, adequate intake of '''calcium''' rich food is essential.

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| 04:44
| The best sources are milk and milk products.

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| 04:48
| This includes curd, paneer (unsalted Indian cheese), cheese and khoa (thickened whole milk).

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| 04:55
| '''Calcium''' obtained from them gets easily absorbed in our body.

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| 05:00
| 200 millilitre of cow’s milk provides 236 milligrams of '''calcium'''.

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| 05:07
| 100 grams of curd from cow’s milk has 150 milligrams '''calcium'''.

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| 05:14
| 30 grams of paneer from cow’s milk has 142 milligrams '''calcium'''.

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| 05:21
| Few non-vegetarian food are also rich in '''calcium'''.

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| 05:25
| For example: dried shrimp, bombay duck, prawns, lobsters and dried bony fishes.

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| 05:34
| 100 grams of prawns will give 67 milligrams of '''calcium'''.

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| 05:40
| 20 grams of dried shrimp has 73 milligrams of '''calcium'''.

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| 05:46
| 15 grams of dried bombay duck fish has 208 milligrams of '''calcium'''.

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| 05:54
| Seeds are an excellent source of '''calcium'''.

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| 05:58
| For example: sesame seeds, niger seeds, flax seeds, dill seeds and poppy seeds.

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| 06:05
| 1 tablespoon or 5g of sesame seeds has 64 milligrams of '''calcium'''.

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| 06:14
| Apart from these, nuts like almonds and walnuts are also rich in '''calcium'''.

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| 06:21
| Many green leafy vegetables have good amount of '''calcium'''.

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| 06:26
| For example: leaves of amaranth, agathi, drumstick and fenugreek.

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| 06:33
| Even radish leaves, colocasia leaves and mustard leaves are good sources.

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| 06:39
| 100 grams of amaranth leaves has 330 milligrams of '''calcium'''.

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| 06:46
| 100 grams of fenugreek leaves has 274 milligrams of '''calcium'''.

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| 06:52
| '''Calcium''' is present in some beans, like soybean, horse gram and moth beans.

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| 07:00
| 50 grams of horse gram gives 135 milligrams of '''calcium'''.

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| 07:07
| Finger millet is also a rich source of '''calcium'''.

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| 07:11
| 30 grams of finger millet provides 110 milligrams of '''calcium'''.

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| 07:18
| Along with food intake, '''calcium''' absorption is equally important.

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| 07:24
| Presence of '''oxalates''', '''phytates''' and fiber affect '''calcium''' absorption.

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| 07:30
| They are present in nuts, seeds, beans, and green leafy vegetables.

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| 07:38
| These substances may bind with '''calcium''' to form an insoluble complex.

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| 07:45
| As a result, '''calcium''' absorption in the body is inhibited.

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| 07:50
| The absorption can be enhanced by using various cooking techniques.

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| 07:56
| For example: soaking, sprouting, boiling, roasting and fermentation.

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| 08:05
| For '''calcium''' absorption, avoid tea, coffee and cola with '''calcium''' rich food.

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| 08:13
| They contain '''caffeine''' which enhances '''calcium''' excretion through urine.

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| 08:20
| For maximum '''calcium''' absorption, few other nutrients are required.

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| 08:25
| For example: '''vitamin D, magnesium, potassium''' and '''phosphorus'''.

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| 08:32
| Apart from nutrients, adequate physical activity and exercise are also required.

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| 08:39
| This will enhance the bone mass and bone strength.

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| 08:44
| In addition to all this, age also influences '''calcium''' absorption.

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| 08:50
| It is highest during infancy and childhood.

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| 08:55
| During adulthood, absorption is moderate and then it decreases with age.

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| 09:02
| Therefore, adequate intake of '''calcium''' rich food from an early age is essential.

|-
| 09:09
| This brings us to the end of the tutorial.

Thank you for joining.

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|}

Health-and-Nutrition/C2/Importance-of-Calcium/English-timed - Revision history

Bellatony911: Created page with "{|border=1 | Time |Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on the importance of '''calcium'''. |- | 00:06 | In this tut..."