Health-and-Nutrition/C2/Importance-of-Magnesium/English-timed
From Script | Spoken-Tutorial
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| 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 | improves the absorption of this nutrient. |
| 05:01 | So does fermentation, |
| 05.03 | germination, |
| 05:05 | 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 |
