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

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|-
 
|-
−
|Image: Collage of functional benefits of '''calcium'''
+
|Image: Collage of benefits of '''calcium'''
  
 
Image: '''Calcium''' requirements during different age groups
 
Image: '''Calcium''' requirements during different age groups
Line 17: Line 17:
  
 
|In this tutorial, we will learn about:
 
|In this tutorial, we will learn about:
−
Role of '''calcium''' and its requirements in our body
 
  
−
Symptoms of its deficiency
+
1. Role of '''calcium''' and its requirement in our body
  
−
'''Calcium''' rich food sources
+
2. Symptoms of its deficiency and
 +
 
 +
3. '''Calcium''' rich food sources
  
 
|-
 
|-
−
|Image: Bones and teeth
+
|Image: '''Calcium''' symbol and sources
 +
 
 +
Image: Bones and teeth
  
 
Image: '''Calcium''' in blood
 
Image: '''Calcium''' in blood
Line 41: Line 44:
 
|Image: Healthy bones and Bone strength
 
|Image: Healthy bones and Bone strength
  
−
GIF: Reabsorption and withdrawing of '''calcium''' from bones
+
GIF: Transfer of '''Calcium''' from blood to bone
 +
 
 +
GIF: Transfer of '''Calcium''' from bone to blood
  
−
|'''Calcium''' serves many functions in our body
+
|'''Calcium''' serves many functions in our body.
  
 
The key function is the development and maintenance of bones.
 
The key function is the development and maintenance of bones.
Line 52: Line 57:
  
 
|-
 
|-
−
|Image: Nerve impulse transmission
+
|Image: Nerve impulse transfer
  
 
GIF: muscle contraction and relaxation
 
GIF: muscle contraction and relaxation
  
−
|'''Calcium '''is essential for the transfer of nerve signals in our body.
+
|'''Calcium''' is essential for the transfer of nerve signals in our body.
  
−
It''' '''helps in muscle contraction and its movement.
+
It helps in muscle contraction and its movement.
  
 
|-
 
|-
Line 73: Line 78:
 
|It also helps in stopping the blood flow after a cut.
 
|It also helps in stopping the blood flow after a cut.
  
−
'''Calcium''' is needed for the secretion of '''hormones '''like '''insulin '''and '''adrenaline. '''
+
'''Calcium''' is needed for the secretion of '''hormones '''like '''insulin '''and '''adrenaline'''.
  
 
Other benefits are maintaining body weight, blood pressure and heart health.
 
Other benefits are maintaining body weight, blood pressure and heart health.
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|Image: Different age groups  
 
|Image: Different age groups  
  
−
Image: Infants +Bone sign with 500mg while editing
+
Image: Childhood
  
−
Image: 9 year old+ Bone sign with 600mg
+
Image: Adolescence
  
−
Image: Adolescence & Bone sign with 800 mg
+
Image: '''Calcium''' recommendations for infants
  
−
Image: Adult men and women with bone sign 600mg
+
Image: '''Calcium''' recommendations for children
−
Image: Pregnant and lactating woman + Bone sign with 1200mg
+
 
 +
Image: '''Calcium''' recommendations for adolescence
 +
 
 +
Image: '''Calcium''' recommendations for adults
 +
 
 +
Image: Pregnant and lactation
 +
 
 +
Image: '''Calcium''' recommendations for pregnant and lactating women
  
 
|Daily recommended intake for '''calcium''' varies for different age groups.
 
|Daily recommended intake for '''calcium''' varies for different age groups.
Line 95: Line 107:
 
For Infants until 12 months, 500 milligrams of '''calcium''' per day is recommended.
 
For Infants until 12 months, 500 milligrams of '''calcium''' per day is recommended.
  
−
For children upto 9 years, 600 milligrams per day is recommended.
+
For children up to 9 years, 600 milligrams per day is recommended.
  
−
The requirements increase upto 800 milligrams per day during adolescence.
+
The requirements increase up to 800 milligrams per day during adolescence.
  
 
For adults, it is 600 milligrams per day.
 
For adults, it is 600 milligrams per day.
  
−
The '''calcium '''requirements are also high during pregnancy and lactation.
+
The '''calcium''' requirements are also high during pregnancy and lactation.
  
−
During pregnancy and lactation, 1,200 milligrams per day is recommended.
+
During pregnancy and lactation, 1,200 milligrams is recommended.
  
 
|-
 
|-
−
|Image: Pregnant woman + Rise in blood pressure (upward arrow while editing)
+
|Image: Collage of symptoms of '''calcium''' deficiency
 +
 
 +
Image: '''calcium''' in pregnant woman
 +
 
 +
Image: Rise in blood pressure
  
 
Image: Swollen hands and feet
 
Image: Swollen hands and feet
Line 117: Line 133:
  
 
|-
 
|-
−
|Image: Premature and low birth weight baby (downward arrow while editing)
+
|Image: Inadequate '''calcium'''  intake
 +
 
 +
GIF: '''calcium''' transfer to the baby from mother
 +
 
 +
Image: Low birth weight of baby
  
 
Image: Impaired cognitive and physical development
 
Image: Impaired cognitive and physical development
Line 128: Line 148:
  
 
|-
 
|-
−
|Image: Symptoms of rickets collage
+
|Image: Collage of symptoms of '''rickets'''
  
  
−
|In children, '''calcium '''deficiency can cause '''rickets'''.
+
|In children, '''calcium''' deficiency can cause '''rickets'''.
  
−
'''Rickets '''is a disorder of the skeletal system.
+
'''Rickets''' is a disorder of the skeletal system.
  
 
The growth gets stunted and there are changes in the shape of the spine.
 
The growth gets stunted and there are changes in the shape of the spine.
Line 144: Line 164:
 
|Image: Cramps
 
|Image: Cramps
  
−
Image: Numbness in fingers (highlighted fingers while editing)
+
Image: Numbness in fingers
  
−
Image: Mental confusion / irritation
+
Image: Mental confusion and irritation  
  
−
Image: Dry skin and brittle nails
+
Image: Dry skin  
 +
 
 +
Image: Brittle nails
  
 
Image: Tooth decay
 
Image: Tooth decay
Line 159: Line 181:
  
 
|-
 
|-
−
|Image: Reduction in bone density
+
|Image: '''Osteoporosis'''
−
 
+
−
Image: '''Osteoporosis'''
+
  
−
Image: Decrease in bone density
+
Image: Reduction in bone density
  
 
Image: Fractures
 
Image: Fractures
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|-
 
|-
−
|Image: Woman green tick mark, Man red mark
+
|Image: Woman and man
  
−
Image: Decrease in '''estrogen '''levels in women after menopause
+
Image: Decrease in '''estrogen''' levels in women  
  
−
GIF: Decreased '''Calcium''' absorption (slow speed of gif while editing)
+
GIF: Decreased '''Calcium''' absorption  
  
 
Image: Increased '''Calcium''' excretion
 
Image: Increased '''Calcium''' excretion
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|Image: Collage of daily products
 
|Image: Collage of daily products
  
−
GIF: Increased '''Calcium''' absorption
+
GIF: '''Calcium''' getting absorbed
 +
 
 +
Image: '''Calcium''' content in milk
 +
 
 +
Image: '''Calcium''' content in curd
 +
 
 +
Image: '''Calcium''' content in paneer
 +
 
  
 
|The best sources are milk and milk products.
 
|The best sources are milk and milk products.
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'''Calcium''' obtained from them gets easily absorbed in our body.
 
'''Calcium''' obtained from them gets easily absorbed in our body.
  
−
200 millilitre of cow’s milk provides 236 milligrams of'''calcium'''
+
200 millilitre of cow’s milk provides 236 milligrams of'''calcium'''.
  
 
100 grams of curd from cow’s milk has 150 milligrams'''calcium'''.
 
100 grams of curd from cow’s milk has 150 milligrams'''calcium'''.
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|-
 
|-
 
|Image: Collage of shrimp, bombay duck, prawns, lobsters, dried bony fish
 
|Image: Collage of shrimp, bombay duck, prawns, lobsters, dried bony fish
 +
 +
Image: '''Calcium''' content in prawns
 +
 +
Image: '''Calcium''' content in dried shrimp
 +
 +
Image: '''Calcium''' content in dried bombay duck fish
  
 
|Few non-vegetarian food are also rich in '''calcium.'''
 
|Few non-vegetarian food are also rich in '''calcium.'''
Line 222: Line 255:
 
For example: dried shrimp, bombay duck, prawns, lobsters and dried bony fishes.
 
For example: dried shrimp, bombay duck, prawns, lobsters and dried bony fishes.
  
−
100 grams of prawns will give 67 milligrams of'''calcium'''.
+
100 grams of prawns will give 67 milligrams of '''calcium'''.
  
 
20 grams of dried shrimp has 73 milligrams of '''calcium'''.
 
20 grams of dried shrimp has 73 milligrams of '''calcium'''.
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|-
 
|-
 
|Image: Collage of nuts and seeds
 
|Image: Collage of nuts and seeds
 +
 +
Image: sesame seeds
 +
 +
Image: niger seeds
 +
 +
Image: flax seeds
 +
 +
Image: dill seeds
 +
 +
Image: poppy seeds
 +
 +
Image: '''Calcium''' content in sesame seeds
 +
 +
Image: Collage of almonds and walnuts
  
 
Image: Collage of soybean, horse gram, moth beans
 
Image: Collage of soybean, horse gram, moth beans
  
−
|Seeds are an excellent source of''' calcium.'''
+
|Seeds are an excellent source of '''calcium.'''
  
−
For example: sesame seeds, niger seeds, flax seeds, dill seeds, poppy seeds.
+
For example: sesame seeds, niger seeds, flax seeds, dill seeds and poppy seeds.
  
 
1 tablespoon or 5g of sesame seeds has about 64 milligrams of '''calcium'''.
 
1 tablespoon or 5g of sesame seeds has about 64 milligrams of '''calcium'''.
Line 244: Line 291:
 
|Image: Collage of green leafy vegetables
 
|Image: Collage of green leafy vegetables
  
 +
Image: '''Calcium''' content in amaranth leaves
 +
 +
Image: '''Calcium''' content in fenugreek leaves
  
−
|Many green leafy vegetables have a good amount of '''calcium.'''
+
|Many green leafy vegetables have good amount of '''calcium'''.
  
 
For example: leaves of amaranth, agathi, drumstick and fenugreek.
 
For example: leaves of amaranth, agathi, drumstick and fenugreek.
Line 251: Line 301:
 
Even radish leaves, colocasia leaves and mustard leaves are good sources.
 
Even radish leaves, colocasia leaves and mustard leaves are good sources.
  
−
100 grams of amaranth leaves gives 330 milligrams of '''calcium.'''
+
100 grams of amaranth leaves has 330 milligrams of '''calcium.'''
  
−
100 grams of fenugreek leaves gives 274 milligrams of '''calcium.'''
+
100 grams of fenugreek leaves has 274 milligrams of '''calcium.'''
  
 
|-
 
|-
 
|Image: Collage of beans
 
|Image: Collage of beans
 +
 +
Image: '''Calcium''' content in horsegram
  
 
Image: Finger millet  
 
Image: Finger millet  
 +
 +
Image: '''Calcium''' content in finger millet
  
 
|'''Calcium''' is present in some beans like soybean, horse gram and moth beans.
 
|'''Calcium''' is present in some beans like soybean, horse gram and moth beans.
Line 264: Line 318:
 
50 grams of horse gram gives 135 milligrams of '''calcium'''.
 
50 grams of horse gram gives 135 milligrams of '''calcium'''.
  
−
Finger millet is also a rich source of '''calcium.'''
+
Finger millet is also a rich source of '''calcium'''.
  
 
30 grams of finger millet provides 110 milligrams of '''calcium'''.
 
30 grams of finger millet provides 110 milligrams of '''calcium'''.
Line 271: Line 325:
 
|GIF: '''Calcium''' absorption
 
|GIF: '''Calcium''' absorption
  
−
Image: Collage of nuts, seeds, beans and leafy vegetables
+
GIF: Inhibition of '''calcium''' absorption
  
−
GIF:Inhibition of '''Calcium''' absorption due to oxalates, phytates and fiber
+
Image: Nuts
  
−
|Along with food intake,''' calcium''' absorption is equally important.
+
Image: Seeds
  
−
Presence of '''oxalates, phytates '''and fiber affect '''calcium''' absorption.
+
Image: Green leafy vegetables
 +
 
 +
GIF: Inhibition of '''calcium''' absorption
 +
 
 +
Image: '''Calcium''' not getting absorbed
 +
 
 +
|Along with food intake, '''calcium''' absorption is equally important.
 +
 
 +
Presence of '''oxalates, phytates''' and fiber affect '''calcium''' absorption.
  
 
They are present in nuts, seeds, beans, and green leafy vegetables.
 
They are present in nuts, seeds, beans, and green leafy vegetables.
Line 283: Line 345:
 
These substances may bind with '''calcium''' to form an insoluble complex.
 
These substances may bind with '''calcium''' to form an insoluble complex.
  
−
As a result, '''calcium '''absorption in the body is inhibited.
+
As a result, '''calcium''' absorption in the body is inhibited.
  
 
|-
 
|-
 
|Image: Collage of different cooking techniques
 
|Image: Collage of different cooking techniques
 +
 +
Image: Soaking
 +
 +
Image: Sprouting
 +
 +
Image: Boiling
 +
 +
Image: Roasting
 +
 +
Image: Fermentation
  
 
|The absorption can be enhanced by using various cooking techniques.
 
|The absorption can be enhanced by using various cooking techniques.
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|-
 
|-
−
|Image: Collage of coffee, tea, cola
+
|Image: Tea
  
−
Image: Increased '''Calcium''' excretion from the body
+
Image: Coffee
  
−
|For '''calcium '''absorption, avoid tea, coffee and cola with '''calcium '''rich food.
+
Image: Cola
  
−
They contain '''caffeine''' which enhances '''calcium '''excretion through urine.
+
Image: Tea coffe and cola not to be had with '''calcium''' rich food
 +
 
 +
Image: Collage of tea, coffee and cola
 +
 
 +
|For '''calcium''' absorption, avoid tea, coffee and cola with '''calcium''' rich food.
 +
 
 +
They contain '''caffeine''' which enhances '''calcium''' excretion through urine.
  
 
|-
 
|-
 
|Image: Different nutrients symbols and sources
 
|Image: Different nutrients symbols and sources
  
 +
Image: '''vitamin D'''
  
 +
Image: '''magnesium'''
 +
 +
Image: '''potassium'''
 +
 +
Image: '''phosphorus'''
  
 
|For maximum '''calcium '''absorption, few other nutrients are required.
 
|For maximum '''calcium '''absorption, few other nutrients are required.
  
−
For example: '''vitamin D, magnesium, potassium '''and '''phosphorus.'''
+
For example: '''vitamin D, magnesium, potassium''' and '''phosphorus'''.
  
 
|-
 
|-
−
|Image: Children Playing and doing exercise
+
|Image: Playing
  
−
Image: Muscle strength and bone mass
+
Image: Exercise
 +
 
 +
Image: Bones in the body
  
 
|Apart from nutrients, adequate physical activity and exercise are also required.
 
|Apart from nutrients, adequate physical activity and exercise are also required.
Line 322: Line 408:
 
|Image: Individuals of different age group
 
|Image: Individuals of different age group
  
−
Image: Infancy and childhood (increased arrow while editing)
+
Image: Infancy and childhood
  
−
Image: Adulthood, Old age  
+
Image: Adulthood and old age  
  
−
|In addition to all this, age also influences '''calcium '''absorption.
+
|In addition to all this, age also influences '''calcium''' absorption.
  
 
It is highest during infancy and childhood.
 
It is highest during infancy and childhood.
Line 333: Line 419:
  
 
|-
 
|-
−
|Image: Infancy, childhood and adolescence
+
|Image: '''Calcium''' sources and childhood
−
 
+
 
|Therefore, adequate intake of '''calcium''' rich food from an early age is essential.
 
|Therefore, adequate intake of '''calcium''' rich food from an early age is essential.
  

Revision as of 11:16, 24 August 2020

Visual Cue
Narration
Title Slide Welcome to the spoken tutorial on the importance of calcium.
Image: Collage of benefits of calcium

Image: Calcium requirements during different age groups

Image: Collage of symptoms of calcium deficiency

Image: Collage of food sources of Calcium

In this tutorial, we will learn about:

1. Role of calcium and its requirement in our body

2. Symptoms of its deficiency and

3. Calcium rich food sources

Image: Calcium symbol and sources

Image: Bones and teeth

Image: Calcium in blood

Image: Excretion through urine, stool, sweat

Calcium is the most abundant mineral in our body.

99% of the body’s calcium is found in bones and teeth.

The remaining 1% is present in our blood.

It gets excreted from our body through stool, urine and sweat.

Image: Healthy bones and Bone strength

GIF: Transfer of Calcium from blood to bone

GIF: Transfer of Calcium from bone to blood

Calcium serves many functions in our body.

The key function is the development and maintenance of bones.

If there is an excess of calcium in the body, it gets deposited in the bones.

In case of deficiency, it can be taken from the bones.

Image: Nerve impulse transfer

GIF: muscle contraction and relaxation

Calcium is essential for the transfer of nerve signals in our body.

It helps in muscle contraction and its movement.

Image: Clotting of blood

Image: Secretion of hormones

Image: Weight maintenance

Image: Maintenance of blood pressure

Image: Heart health

It also helps in stopping the blood flow after a cut.

Calcium is needed for the secretion of hormones like insulin and adrenaline.

Other benefits are maintaining body weight, blood pressure and heart health.

Image: Different age groups

Image: Childhood

Image: Adolescence

Image: Calcium recommendations for infants

Image: Calcium recommendations for children

Image: Calcium recommendations for adolescence

Image: Calcium recommendations for adults

Image: Pregnant and lactation

Image: Calcium recommendations for pregnant and lactating women

Daily recommended intake for calcium varies for different age groups.

It is higher during periods of rapid growth such as childhood and adolescence.

For Infants until 12 months, 500 milligrams of calcium per day is recommended.

For children up to 9 years, 600 milligrams per day is recommended.

The requirements increase up to 800 milligrams per day during adolescence.

For adults, it is 600 milligrams per day.

The calcium requirements are also high during pregnancy and lactation.

During pregnancy and lactation, 1,200 milligrams is recommended.

Image: Collage of symptoms of calcium deficiency

Image: calcium in pregnant woman

Image: Rise in blood pressure

Image: Swollen hands and feet

Let us now discuss about the effects of calcium deficiency.

Deficiency of calcium during pregnancy can result in a rise in blood pressure.

Swelling in hands and feet can be seen.

Image: Inadequate calcium intake

GIF: calcium transfer to the baby from mother

Image: Low birth weight of baby

Image: Impaired cognitive and physical development

Inadequate calcium intake by mothers may affect the baby also.

Their birth weight may be low and their growth can be retarded.

Their physical and cognitive development can be damaged.

Image: Collage of symptoms of rickets


In children, calcium deficiency can cause rickets.

Rickets is a disorder of the skeletal system.

The growth gets stunted and there are changes in the shape of the spine.

Other signs are sunken ribs, protruding forehead and bow shaped bent legs.

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

Image: Cramps

Image: Numbness in fingers

Image: Mental confusion and irritation

Image: Dry skin

Image: Brittle nails

Image: Tooth decay

In adults, early signs of calcium deficiency are muscle cramps.

Numbness or tingling sensation of fingers is also seen.

Mental confusion, irritability, dry skin, brittle nails and tooth decay can also occur.

Image: Osteoporosis

Image: Reduction in bone density

Image: Fractures

Image: Stoop posture

Image: Back pain

Long term deficiency of calcium can result in osteoporosis.

In osteoporosis, the bone density is reduced.

The bones become fragile and prone to fractures.

Other symptoms are stooped posture, loss of height and back pain.

Image: Woman and man

Image: Decrease in estrogen levels in women

GIF: Decreased Calcium absorption

Image: Increased Calcium excretion

The risk of osteoporosis is higher in women as compared to men.

This is because estrogen levels in women decrease after menopause.

Thereby, calcium absorption decreases and its excretion through urine increases.

Image: Collage of calcium rich food To avoid calcium deficiency, adequate intake of calcium rich food is essential.
Image: Collage of daily products

GIF: Calcium getting absorbed

Image: Calcium content in milk

Image: Calcium content in curd

Image: Calcium content in paneer


The best sources are milk and milk products.

This includes curd, paneer (unsalted indian cheese), cheese and khoa (thickened whole milk).

Calcium obtained from them gets easily absorbed in our body.

200 millilitre of cow’s milk provides 236 milligrams ofcalcium.

100 grams of curd from cow’s milk has 150 milligramscalcium.

30 grams of paneer from cow’s milk has 142 milligramscalcium.

Image: Collage of shrimp, bombay duck, prawns, lobsters, dried bony fish

Image: Calcium content in prawns

Image: Calcium content in dried shrimp

Image: Calcium content in dried bombay duck fish

Few non-vegetarian food are also rich in calcium.

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

100 grams of prawns will give 67 milligrams of calcium.

20 grams of dried shrimp has 73 milligrams of calcium.

15 grams of dried bombay duck fish has 208 milligrams of calcium.

Image: Collage of nuts and seeds

Image: sesame seeds

Image: niger seeds

Image: flax seeds

Image: dill seeds

Image: poppy seeds

Image: Calcium content in sesame seeds

Image: Collage of almonds and walnuts

Image: Collage of soybean, horse gram, moth beans

Seeds are an excellent source of calcium.

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

1 tablespoon or 5g of sesame seeds has about 64 milligrams of calcium.

Apart from these, nuts like almonds and walnuts are also rich in calcium.

Image: Collage of green leafy vegetables

Image: Calcium content in amaranth leaves

Image: Calcium content in fenugreek leaves

Many green leafy vegetables have good amount of calcium.

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

Even radish leaves, colocasia leaves and mustard leaves are good sources.

100 grams of amaranth leaves has 330 milligrams of calcium.

100 grams of fenugreek leaves has 274 milligrams of calcium.

Image: Collage of beans

Image: Calcium content in horsegram

Image: Finger millet

Image: Calcium content in finger millet

Calcium is present in some beans like soybean, horse gram and moth beans.

50 grams of horse gram gives 135 milligrams of calcium.

Finger millet is also a rich source of calcium.

30 grams of finger millet provides 110 milligrams of calcium.

GIF: Calcium absorption

GIF: Inhibition of calcium absorption

Image: Nuts

Image: Seeds

Image: Green leafy vegetables

GIF: Inhibition of calcium absorption

Image: Calcium not getting absorbed

Along with food intake, calcium absorption is equally important.

Presence of oxalates, phytates and fiber affect calcium absorption.

They are present in nuts, seeds, beans, and green leafy vegetables.

These substances may bind with calcium to form an insoluble complex.

As a result, calcium absorption in the body is inhibited.

Image: Collage of different cooking techniques

Image: Soaking

Image: Sprouting

Image: Boiling

Image: Roasting

Image: Fermentation

The absorption can be enhanced by using various cooking techniques.

For example: soaking, sprouting, boiling, roasting and fermentation.

Image: Tea

Image: Coffee

Image: Cola

Image: Tea coffe and cola not to be had with calcium rich food

Image: Collage of tea, coffee and cola

For calcium absorption, avoid tea, coffee and cola with calcium rich food.

They contain caffeine which enhances calcium excretion through urine.

Image: Different nutrients symbols and sources

Image: vitamin D

Image: magnesium

Image: potassium

Image: phosphorus

For maximum calcium absorption, few other nutrients are required.

For example: vitamin D, magnesium, potassium and phosphorus.

Image: Playing

Image: Exercise

Image: Bones in the body

Apart from nutrients, adequate physical activity and exercise are also required.

This will enhance the bone mass and bone strength.

Image: Individuals of different age group

Image: Infancy and childhood

Image: Adulthood and old age

In addition to all this, age also influences calcium absorption.

It is highest during infancy and childhood.

During adulthood, absorption is moderate and then it decreases with age.

Image: Calcium sources and childhood Therefore, adequate intake of calcium rich food from an early age is essential.
Acknowledgement Slide This brings us to the end of the tutorial.

Thank you for joining.

Contributors and Content Editors

Misbah

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