Difference between revisions of "Health-and-Nutrition/C2/Importance-of-Calcium/English"
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|- | |- | ||
− | |Image: Collage of | + | |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 | + | |
− | 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 39: | Line 44: | ||
|Image: Healthy bones and Bone strength | |Image: Healthy bones and Bone strength | ||
− | GIF: | + | 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 50: | Line 57: | ||
|- | |- | ||
− | |Image: Nerve impulse | + | |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 | + | It helps in muscle contraction and its movement. |
|- | |- | ||
Line 71: | 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: | + | Image: Childhood |
− | Image: | + | Image: Adolescence |
+ | |||
+ | Image: '''Calcium''' recommendations for infants | ||
+ | |||
+ | Image: '''Calcium''' recommendations for children | ||
+ | |||
+ | Image: '''Calcium''' recommendations for adolescence | ||
+ | |||
+ | Image: '''Calcium''' recommendations for adults | ||
− | |||
− | |||
− | |||
|Daily recommended intake for '''calcium''' varies for different age groups. | |Daily recommended intake for '''calcium''' varies for different age groups. | ||
Line 93: | Line 105: | ||
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 | + | For children up to 9 years, 600 milligrams per day is recommended. |
− | The requirements increase | + | 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. | + | |- |
+ | |Image: Pregnant and lactation | ||
+ | |||
+ | Image: '''Calcium''' recommendations for pregnant and lactating women | ||
+ | |||
+ | |The '''calcium''' requirements are also high during pregnancy and lactation. | ||
− | During pregnancy and lactation, 1,200 milligrams | + | During pregnancy and lactation, 1,200 milligrams is recommended. |
|- | |- | ||
− | |Image: | + | |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 | ||
− | |Let us now discuss | + | |Let us now discuss the effects of '''calcium''' deficiency. |
Deficiency of '''calcium''' during pregnancy can result in a rise in blood pressure. | Deficiency of '''calcium''' during pregnancy can result in a rise in blood pressure. | ||
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|- | |- | ||
− | |Image: | + | |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 | ||
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|- | |- | ||
− | |Image: | + | |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 142: | Line 167: | ||
|Image: Cramps | |Image: Cramps | ||
− | Image: Numbness in fingers | + | Image: Numbness in fingers |
− | Image: Mental confusion | + | Image: Mental confusion and irritation |
− | Image: Dry skin | + | Image: Dry skin |
+ | |||
+ | Image: Brittle nails | ||
Image: Tooth decay | Image: Tooth decay | ||
Line 157: | Line 184: | ||
|- | |- | ||
− | |Image: | + | |Image: '''Osteoporosis''' |
− | Image: | + | Image: Reduction in bone density |
− | + | ||
− | + | ||
Image: Fractures | Image: Fractures | ||
Line 170: | Line 195: | ||
|Long term deficiency of '''calcium''' can result in '''osteoporosis.''' | |Long term deficiency of '''calcium''' can result in '''osteoporosis.''' | ||
− | |||
In '''osteoporosis''', the bone density is reduced. | In '''osteoporosis''', the bone density is reduced. | ||
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|- | |- | ||
− | |Image: Woman | + | |Image: Woman and man |
− | Image: Decrease in '''estrogen '''levels in women | + | Image: Decrease in '''estrogen''' levels in women |
− | GIF: Decreased '''Calcium''' absorption | + | GIF: Decreased '''Calcium''' absorption |
Image: Increased '''Calcium''' excretion | Image: Increased '''Calcium''' excretion | ||
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|To avoid '''calcium''' deficiency, adequate intake of '''calcium''' rich food is essential. | |To avoid '''calcium''' deficiency, adequate intake of '''calcium''' rich food is essential. | ||
+ | |||
|- | |- | ||
|Image: Collage of daily products | |Image: Collage of daily products | ||
− | GIF: | + | 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'''. | ||
+ | |||
+ | 30 grams of paneer from cow’s milk has 142 milligrams '''calcium'''. | ||
− | |||
− | |||
|- | |- | ||
|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 221: | Line 264: | ||
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'''. | ||
15 grams of dried bombay duck fish has 208 milligrams of '''calcium'''. | 15 grams of dried bombay duck fish has 208 milligrams of '''calcium'''. | ||
− | |||
|- | |- | ||
− | |Image: Collage of | + | |Image: Collage of seeds |
− | Image: | + | Image: sesame seeds |
− | + | Image: niger seeds | |
− | + | Image: flax seeds | |
− | 1 tablespoon or | + | Image: dill seeds |
+ | |||
+ | Image: poppy seeds | ||
+ | |||
+ | Image: '''Calcium''' content in sesame seeds | ||
+ | |||
+ | Image: Collage of almonds and walnuts | ||
+ | |||
+ | |||
+ | |Seeds are an excellent source of '''calcium.''' | ||
+ | |||
+ | For example: sesame seeds, niger seeds, flax seeds, dill seeds and poppy seeds. | ||
+ | |||
+ | 1 tablespoon or 5 grams of sesame seeds has about 64 milligrams of '''calcium'''. | ||
Apart from these, nuts like almonds and walnuts are also rich in '''calcium'''. | Apart from these, nuts like almonds and walnuts are also rich in '''calcium'''. | ||
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|Image: Collage of green leafy vegetables | |Image: Collage of green leafy vegetables | ||
+ | Image: '''Calcium''' content in amaranth leaves | ||
− | |Many green leafy vegetables have | + | Image: '''Calcium''' content in fenugreek leaves |
+ | |||
+ | |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 252: | Line 310: | ||
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 | + | 100 grams of amaranth leaves has 330 milligrams of '''calcium.''' |
− | 100 grams of fenugreek leaves | + | 100 grams of fenugreek leaves has 274 milligrams of '''calcium.''' |
|- | |- | ||
− | |Image: Collage of beans | + | |Image: Collage of soybean, horse gram, moth 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. | ||
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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'''. | ||
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|GIF: '''Calcium''' absorption | |GIF: '''Calcium''' absorption | ||
− | + | GIF: Inhibition of '''calcium''' absorption | |
− | + | Image: Nuts | |
− | + | 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. | ||
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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: | + | Image: Roasting |
− | + | Image: Fermentation | |
+ | |The absorption can be enhanced by using various cooking techniques. | ||
− | + | For example: soaking, sprouting, boiling, roasting and fermentation. | |
|- | |- | ||
− | |Image: | + | |Image: Tea |
− | Image: | + | Image: Coffee |
− | Image: | + | 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: | + | Image: '''vitamin D''' |
− | Image: | + | Image: '''magnesium''' |
− | Image: | + | Image: '''potassium''' |
− | Image: | + | Image: '''phosphorus''' |
− | | | + | |For maximum '''calcium '''absorption, few other nutrients are required. |
− | + | For example: '''vitamin D, magnesium, potassium''' and '''phosphorus'''. | |
− | + | ||
− | + | ||
|- | |- | ||
− | |Image: | + | |Image: Playing |
− | Image: | + | 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. | ||
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|Image: Individuals of different age group | |Image: Individuals of different age group | ||
− | Image: Infancy and childhood | + | Image: Infancy and childhood |
− | Image: Adulthood | + | 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. | ||
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|- | |- | ||
− | |Image: | + | |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. | ||
|- | |- | ||
|'''Acknowledgement Slide''' | |'''Acknowledgement Slide''' | ||
+ | |||
|This brings us to the end of the tutorial. | |This brings us to the end of the tutorial. | ||
Latest revision as of 16:12, 6 April 2021
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
|
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. |
Image: Pregnant and lactation
Image: Calcium recommendations for pregnant and lactating women |
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 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 of calcium. 100 grams of curd from cow’s milk has 150 milligrams calcium. 30 grams of paneer from cow’s milk has 142 milligrams calcium.
|
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 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
|
Seeds are an excellent source of calcium.
For example: sesame seeds, niger seeds, flax seeds, dill seeds and poppy seeds. 1 tablespoon or 5 grams 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 soybean, horse gram, moth 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. |