Debosmita at 13:29, 2 April 2020

2020-04-02T13:29:30Z

Debosmita at 05:01, 26 February 2020

2020-02-26T05:01:23Z

Debosmita at 07:10, 25 February 2020

2020-02-25T07:10:14Z

Debosmita: Created page with "{|border=1 | Time | Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on the importance of '''magnesium.''' |- | 00:05 | In this..."

2020-02-25T05:19:00Z

Created page with "{|border=1 | <center>Time</center> | <center>Narration</center> |- | 00:00 | Welcome to the '''spoken tutorial''' on the importance of '''magnesium.''' |- | 00:05 | In this..."

New page

{|border=1

| <center>Time</center>
| <center>Narration</center>

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

|-
| 00:05
| In this tutorial, we will learn about:

|-
| 00:09
| Minerals as essential nutrients,

|-
| 00:12
| Importance of '''magnesium''' in our diet,

|-
| 00:15
| Causes and symptoms of its deficiency,

|-
| 00:20
| Food sources of '''magnesium'''

|-
| 00:23
| and Requirements for different age groups.

|-
| 00:27
| Let’s understand why minerals are necessary in our diet.

|-
| 00:32
| Minerals are essential nutrients.

|-
| 00:36
| We require minerals in small quantities for good health.

|-
| 00:42
| Our body does not produce minerals by itself.

|-
| 00:46
| Hence they have to be taken through diet.

|-
| 00:49
| Minerals are required for blood clotting.

|-
| 00:53
| They help in maintaining blood sugar and blood pressure.

|-
| 00:57
| Production of '''hemoglobin''' and red blood cells require minerals.

|-
| 01:03
| They contribute towards muscle contraction

|-
| 01:07
| and brain development.

|-
| 01:10
| Minerals are also needed for strong immunity

|-
| 01:14
| and production of '''thyroid hormones'''.

|-
| 01:18
| '''Magnesium''' is an essential mineral needed by our body.

|-
| 01:23
| It is required for muscle relaxation.

|-
| 01:27
| It helps in sending and receiving messages by central nervous system.

|-
| 01:34
| This nutrient is required for healthy bones and teeth as well.

|-
| 01:40
| We also need magnesium for energy production

|-
| 01:44
| and '''DNA''' synthesis.

|-
| 01:47
| Let’s try to understand the causes and symptoms of deficiency of this nutrient.

|-
| 01:55
| Certain factors cause increased risk of magnesium deficiency.

|-
| 02:02
| Among them are poor diet

|-
| 02:04
| and intake of processed food.

|-
| 02:08
| Other factors include excessive consumption of alcohol,

|-
| 02:13
| tea

and/or coffee.

|-
| 02:17
| Inadequate absorption of magnesium is also responsible for increased deficiency.

|-
| 02:25
| During pregnancy, the requirement of Magnesium increases.

|-
| 02:30
| Failure to meet this requirement also leads to deficiency.

|-
| 02:36
| Signs of '''magnesium''' deficiency include

|-
| 02:39
| loss of appetite

|-
| 02:41
| and weakness.

|-
| 02:43
| It also includes headache,

|-
| 02:46
| '''migraine'''

and muscle cramps.

|-
| 02:50
| If the deficiency progresses, people may experience abnormal heart beat.

|-
| 02:56
| Low levels of '''calcium''' and '''potassium''' are also a possibility.

|-
| 03:03
| Magnesium deficiency increases the risk of type 2 diabetes

|-
| 03:08
| and hypertension.

|-
| 03:11
| It may also increase the risk of '''osteoporosis'''

|-
| 03:15
| and heart diseases.

|-
| 03:18
| Osteoporosis is a condition where bone density is reduced.

|-
| 03:24
| The bones become fragile and prone to fractures.

|-
| 03:30
| Other signs of osteoporosis are stooped posture,

|-
| 03:35
| loss of height

|-
| 03:38
| and back pain.

|-
| 03:40
| To avoid deficiency, we must include '''magnesium''' rich food in our diet.

|-
| 03:47
| Beans,

|-
| 03:49
| nuts,

seeds,

|-
| 03:52
| leafy vegetables

|-
| 03:54
| and grains are good sources of magnesium.

|-
| 03:59
| Let’s take a quick look at this nutrient content found in these food sources.

|-
| 04:06
| 30 grams of beans have around 64 milligrams of '''magnesium'''.

|-
| 04:12
| 2 tablespoons of seeds have roughly 123 milligrams.

|-
| 04:19
| 100 grams of leafy vegetables have about 194 milligrams.

|-
| 04:26
| 20 grams of nuts have around 61 milligrams

|-
| 04:31
| and 30 grams of grains have nearly 81 milligrams.

|-
| 04:38
| Although we can get '''magnesium''' through diet, its absorption is also important.

|-
| 04:44
| Phytates and oxalates present in the food hinder absorption of '''magnesium'''.

|-
| 04:51
| Fiber also has the same effect.

|-
| 04:54
| Soaking beans before cooking,

|-
| 04:57
| fermentation,

improves the absorption of this nutrient.

|-
| 05:02
| So does germination,

|-
| 05:04
| cooking

|-
| 05:06
| and roasting.

|-
| 05:08
| Recommended intake of '''magnesium''' varies for different age groups:

|-
| 05:14
| 75 milligrams for 7 to 12 months babies

|-
| 05:19
| 80 to 130 milligrams for 1 to 8 years old children

|-
| 05:25
| 360 to 400 milligrams for adolescents

|-
| 05:30
| 400 milligrams for 18 to 19 years old pregnant women

|-
| 05:36
| 360 milligrams is recommended for 18 to 19 years old lactating mothers

|-
| 05:44
| For Adults, 310 to 400 milligrams is advised

|-
| 05:50
| for Pregnant women, it is 350 milligrams

|-
| 05:55
| and, for lactating mothers, 310 milligrams is advised.

|-
| 06:01
| To meet these requirements, include adequate '''magnesium''' rich food in your diet.

|-
| 06:07
| This brings us to the end of this tutorial.

Thanks for joining
|-
|}

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+|improves the absorption of this nutrient.
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-| So does germination,
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Health-and-Nutrition/C2/Importance-of-Magnesium/English-timed - Revision history

Debosmita at 13:29, 2 April 2020

Debosmita at 05:01, 26 February 2020

Debosmita at 07:10, 25 February 2020

Debosmita: Created page with "{|border=1 | Time | Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on the importance of '''magnesium.''' |- | 00:05 | In this..."