Health-and-Nutrition/C2/Importance-of-Magnesium/English-timed

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Time
Narration
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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