Health-and-Nutrition/C2/Importance-of-Calcium/English-timed
From Script | Spoken-Tutorial
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| 00:00 | Welcome to the spoken tutorial on the importance of calcium. |
| 00:06 | In this tutorial, we will learn about: |
| 00:09 | Role of calcium and its requirement in our body, |
| 00:13 | Symptoms of its deficiency |
| 00:16 | and Calcium rich food sources. |
| 00:20 | Calcium is the most abundant mineral in our body. |
| 00:24 | 99% of the body’s calcium is found in bones and teeth. |
| 00:31 | The remaining 1% is present in our blood. |
| 00:34 | It gets excreted from our body through stool, urine and sweat. |
| 00:41 | Calcium serves many functions in our body. |
| 00:45 | The key function is the development and maintenance of bones. |
| 00:51 | If there is an excess of calcium in the body, it gets deposited in the bones. |
| 00:58 | In case of deficiency, it can be taken from the bones. |
| 01:03 | Calcium is essential for the transfer of nerve signals in our body. |
| 01:09 | It helps in muscle contraction and its movement. |
| 01:14 | It also helps in stopping the blood flow after a cut. |
| 01:18 | Calcium is needed for the secretion of hormones like insulin and adrenaline. |
| 01:27 | Other benefits are maintaining body weight, blood pressure and heart health. |
| 01:34 | Daily recommended intake for calcium varies for different age groups. |
| 01:41 | It is higher during periods of rapid growth such as childhood and adolescence. |
| 01:49 | For Infants until 12 months, 500 milligrams of calcium per day is recommended. |
| 01:57 | For children upto 9 years, 600 milligrams per day is recommended. |
| 02:03 | The requirements increase upto 800 milligrams per day during adolescence. |
| 02:10 | For adults, it is 600 milligrams per day. |
| 02:15 | The calcium requirements are also high during pregnancy and lactation. |
| 02:21 | During pregnancy and lactation, 1,200 milligrams is recommended. |
| 02:29 | Let us now discuss the effects of calcium deficiency. |
| 02:34 | Deficiency of calcium during pregnancy can result in a rise in blood pressure. |
| 02:42 | Swelling in hands and feet can be seen. |
| 02:46 | Inadequate calcium intake by mothers may affect the baby also. |
| 02:53 | Their birth weight may be low and their growth can be retarded. |
| 02:58 | Their physical and cognitive development can be damaged. |
| 03:03 | In children, calcium deficiency can cause rickets. |
| 03:08 | Rickets is a disorder of the skeletal system. |
| 03:12 | The growth gets stunted and there are changes in the shape of the spine. |
| 03:18 | Other signs are sunken ribs, protruding forehead and bow shaped bent legs. |
| 03:26 | Short height, widening of the wrist, elbow, knee and ankle joints can be seen. |
| 03:34 | In adults, early signs of calcium deficiency are muscle cramps. |
| 03:40 | Numbness or tingling sensation of fingers is also seen. |
| 03:46 | Mental confusion,
irritability, |
| 03:49 | dry skin,
brittle nails |
| 03:51 | and tooth decay can also occur. |
| 03:55 | Long term deficiency of calcium can result in osteoporosis. |
| 04:01 | In osteoporosis, the bone density is reduced. |
| 04:06 | The bones become fragile and prone to fractures. |
| 04:10 | Other symptoms are stooped posture, loss of height and back pain. |
| 04:18 | The risk of osteoporosis is higher in women as compared to men. |
| 04:23 | This is because estrogen levels in women decrease after menopause. |
| 04:29 | Thereby, calcium absorption decreases and its excretion through urine increases. |
| 04:37 | To avoid calcium deficiency, adequate intake of calcium rich food is essential. |
| 04:44 | The best sources are milk and milk products. |
| 04:48 | This includes curd, paneer (unsalted Indian cheese), cheese and khoa (thickened whole milk). |
| 04:55 | Calcium obtained from them gets easily absorbed in our body. |
| 05:00 | 200 millilitre of cow’s milk provides 236 milligrams of calcium. |
| 05:07 | 100 grams of curd from cow’s milk has 150 milligrams calcium. |
| 05:14 | 30 grams of paneer from cow’s milk has 142 milligrams calcium. |
| 05:21 | Few non-vegetarian food are also rich in calcium. |
| 05:25 | For example: dried shrimp, bombay duck, prawns, lobsters and dried bony fishes. |
| 05:34 | 100 grams of prawns will give 67 milligrams of calcium. |
| 05:40 | 20 grams of dried shrimp has 73 milligrams of calcium. |
| 05:46 | 15 grams of dried bombay duck fish has 208 milligrams of calcium. |
| 05:54 | Seeds are an excellent source of calcium. |
| 05:58 | For example: sesame seeds, niger seeds, flax seeds, dill seeds and poppy seeds. |
| 06:05 | 1 tablespoon or 5g of sesame seeds has 64 milligrams of calcium. |
| 06:14 | Apart from these, nuts like almonds and walnuts are also rich in calcium. |
| 06:21 | Many green leafy vegetables have good amount of calcium. |
| 06:26 | For example: leaves of amaranth, agathi, drumstick and fenugreek. |
| 06:33 | Even radish leaves, colocasia leaves and mustard leaves are good sources. |
| 06:39 | 100 grams of amaranth leaves has 330 milligrams of calcium. |
| 06:46 | 100 grams of fenugreek leaves has 274 milligrams of calcium. |
| 06:52 | Calcium is present in some beans, like soybean, horse gram and moth beans. |
| 07:00 | 50 grams of horse gram gives 135 milligrams of calcium. |
| 07:07 | Finger millet is also a rich source of calcium. |
| 07:11 | 30 grams of finger millet provides 110 milligrams of calcium. |
| 07:18 | Along with food intake, calcium absorption is equally important. |
| 07:24 | Presence of oxalates, phytates and fiber affect calcium absorption. |
| 07:30 | They are present in nuts, seeds, beans, and green leafy vegetables. |
| 07:38 | These substances may bind with calcium to form an insoluble complex. |
| 07:45 | As a result, calcium absorption in the body is inhibited. |
| 07:50 | The absorption can be enhanced by using various cooking techniques. |
| 07:56 | For example: soaking, sprouting, boiling, roasting and fermentation. |
| 08:05 | For calcium absorption, avoid tea, coffee and cola with calcium rich food. |
| 08:13 | They contain caffeine which enhances calcium excretion through urine. |
| 08:20 | For maximum calcium absorption, few other nutrients are required. |
| 08:25 | For example: vitamin D, magnesium, potassium and phosphorus. |
| 08:32 | Apart from nutrients, adequate physical activity and exercise are also required. |
| 08:39 | This will enhance the bone mass and bone strength. |
| 08:44 | In addition to all this, age also influences calcium absorption. |
| 08:50 | It is highest during infancy and childhood. |
| 08:55 | During adulthood, absorption is moderate and then it decreases with age. |
| 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. |
