 Hi, so you watched Vitamin D and you know Vitamin D is associated not only with calcium absorption but it also involved in magnesium and phosphorus. So they all are interlinked. So now this time we are going to talk about magnesium. It is a type 2 micronutrient so it is very very important. Basically it is useful in so many different enzymatic reactions. You will see in a tutorial. Magnesium is one mineral which is primarily available in vegetarian food. So if you are non-veg, you will need to add some you know vegetarian source of food you know like seeds and nuts which are high in magnesium into your non-veg recipes. And I think probably that is why you know we have a lot of this Kerala dishes have cashews, corn dishes have cashews and you know so even fish curry and lot of this you know it is amazing actually which when you look at our culture you know they have this ancient knowledge about what to add in your non-veg dishes which would improve lot of this minerals right. So one thing about magnesium is that it has so many effects you know if you again if you look at our tutorial we have done so much research on magnesium you know main thing is it helps with headache and I have basically experience in lot of my patients that you know if they had any migraine or if we had any chronic headache conditions that improved when they started increasing magnesium through their food and then some people needed some supplements also. Magnesium is also important for reduction of blood pressure sometimes some people they get lot of cramps you know muscle cramps and magnesium does help with that also. Magnesium low magnesium has effect on cardiovascular diseases so it is important that you know we take magnesium in the form of food of course it also helps with sleep actually so it relaxes you it you know makes you sleep better the sleep is deeper. Some good good food sources as I mentioned do think about it I have shown in our tutorial like what are the good food sources we have also given recipes veg and non-veg recipes do watch them although we won't be asking questions on recipes but you know it will be important to understand how to mix lot of this ingredient you know natural ingredient which can give you all this amazing minerals you know which are so important for your bodily functions so do watch this three tutorials which are coming up thank you. Welcome to the spoken tutorial on the importance of magnesium in this tutorial we will learn about minerals as essential nutrients importance of magnesium in our diet causes and symptoms of its deficiency food sources of magnesium and requirements for different age groups. Let's understand why minerals are necessary in our diet. Minerals are essential nutrients we require minerals in small quantities for good health our body does not produce minerals by itself hence they have to be taken through diet. Minerals are required for blood clotting they help in maintaining blood sugar and blood pressure production of hemoglobin and red blood cells require minerals they contribute towards muscle contraction and brain development. Minerals are also needed for strong immunity and production of thyroid hormones magnesium is an essential mineral needed by our body it is required for muscle relaxation it helps in sending and receiving messages by central nervous system this nutrient is required for healthy bones and teeth as well we also need magnesium for energy production and DNA synthesis. Let's try to understand the causes and symptoms of deficiency of this nutrient. Certain factors cause increased risk of magnesium deficiency among them are poor diet and intake of processed food. Other factors include excessive consumption of alcohol, tea and or coffee. Inadequate absorption of magnesium is also responsible for increased deficiency. During pregnancy the requirement of magnesium increases. Failure to meet this requirement also leads to deficiency. Science of magnesium deficiency include loss of appetite and weakness. It also includes headache, migraine and muscle cramps. If the deficiency progresses people may experience abnormal heartbeat. Low levels of calcium and potassium are also a possibility. Magnesium deficiency increases the risk of type 2 diabetes and hypertension. It may also increase the risk of osteoporosis and heart diseases. Osteoporosis is a condition where bone density is reduced. The bones become fragile and prone to fractures. Other signs of osteoporosis are stooped posture, loss of height and back pain. To avoid deficiency we must include magnesium rich food in our diet. Beans, nuts, seeds, leafy vegetables and grains are good sources of magnesium. Let's take a quick look at this nutrient content found in these food sources. 30 grams of beans have around 64 milligrams of magnesium. Two tablespoons of seeds have roughly 123 milligrams. 100 grams of leafy vegetables have about 194 milligrams. 20 grams of nuts have around 61 milligrams. And 30 grams of grains have nearly 81 milligrams. Although we can get magnesium through diet its absorption is also important. Phytates and oxalates present in the food hinder absorption of magnesium. Fibre also has the same effect. Soaking beans before cooking improves the absorption of this nutrient. Soders, fermentation, germination, cooking and roasting. Recommended intake of magnesium varies for different age groups. 75 milligrams for 7 to 12 months babies. 80 to 130 milligrams for 1 to 8 years old children. 360 to 400 milligrams for adolescents. 400 milligrams for 18 to 19 years old pregnant women. 360 milligrams is recommended for 18 to 19 years old lactating mothers. For adults, 3 to 10 to 400 milligrams is advised. For pregnant women, it is 350 milligrams. And for lactating mothers, 3 to 10 milligrams is advised. To meet these requirements include adequate magnesium rich food in your diet. This brings us to the end of this tutorial. Welcome to the spoken tutorial on Magnesium rich vegetarian recipes. In this tutorial we will learn about benefits of magnesium, vegetarian sources of magnesium and magnesium rich vegetarian recipes. Magnesium is a mineral which is an essential nutrient required by the body. It is among the type 2 nutrients which has been explained in another tutorial. Please visit our website for this tutorial. Magnesium is required for healthy bones and teeth as well. We also need magnesium for energy production and DNA synthesis. The importance of magnesium has been explained in another tutorial. Magnesium is present in beans, nuts, seeds, leafy vegetables and grains. Intake of magnesium and its absorption in the body both are equally important. Fermentation, roasting, germination and cooking improves the absorption. Soaking beans before cooking also does the same. Now let us see the preparation of our first recipe. Sprouted Moth Beans Cutlet To prepare this recipe you will need 1 fourth cup sprouted moth beans, 1 cup washed and chopped spinach, 1 tablespoon Bengal gram flour, 4 to 5 cloves of garlic, 1 teaspoon lemon juice, 1 tablespoon roasted sesame seeds and salt to taste. You also need 1 teaspoon red chilli powder, 3 teaspoons of oil. I will now explain the procedure. For sprouting, soak moth beans overnight. Drain it in the morning and tie them in a clean muslin cloth. Leave them in a warm place to germinate for 2 days. Please note that different legumes take different time for germination. Once the sprouts are ready, add garlic to it and grind it into a coarse paste. You can use a mixer or a stone grinder to make the paste. Heat a pan and roast the sesame seeds till they turn light golden. Let them cool. To make the cutlets, take the sprouts paste in a bowl. Add roasted sesame seeds, spinach, gram flour, spices, salt and lemon juice. Mix them well. If the paste is dry, add 1 tablespoon water. Divide the paste into 4 portions and shape them into cutlets. Heat the oil in a pan. Shallow fry the cutlets on medium heat till both sides turn golden brown. Moth beans spinach cutlets are ready. 4 cutlets contain around 208 milligrams of magnesium. Our next recipe is sunflower seeds chutney. For this recipe you need 2 tablespoons of sunflower seeds, 1 green chilli, 4-5 cloves of garlic, 1 small chopped tomato, salt to taste, 1 half teaspoon oil or ghee. Procedure. Roast sunflower seeds till they turn light brown on medium heat. Then allow them to cool. Heat oil or ghee in a pan and saute the chopped tomato. Keep it aside to cool. Grind both into a paste along with garlic, chilli, salt and water. Sunflower seeds chutney is ready. 2 tablespoons of this chutney contains around 133 milligrams of magnesium. Next recipe is cow pea sprouts paratha. The procedure for making sprouts has been explained earlier in this tutorial. For this recipe you will need 1 fourth cup wheat flour, 2 tablespoons cow pea sprouts, 1 tablespoon sesame seeds, 1 green chilli, 1 teaspoon cumin seeds, 1 half teaspoon turmeric powder. You also need salt to taste and 2 teaspoons of oil or ghee. First make a coarse paste of cow pea sprouts with green chilli using a mixer. If the mixer is not available you can use a stone grinder. Heat oil in a pan. Add cumin seeds and then sesame seeds. Saute till they change color. Add the cow pea paste and saute for another 2 minutes. Then add salt and turmeric powder and cook for 5 minutes. Keep it aside to cool. To make the paratha take the flour in a bowl. Need a dough out of it by adding sufficient water. Flatten the dough using a rolling pin. Place the cow pea paste on the flattened dough. Cover from all sides. Dust some flour and roll it into a paratha. Heat a pan and cook the paratha on both sides by applying ghee or oil. Cow pea sprouts paratha is ready. One paratha contains around 173 mg of magnesium. Next recipe is sprouted Bengal gram dry curry. For this recipe you will need 1 fourth cup Bengal gram sprouts, 1 cup washed fenugreek leaves, 1 medium chopped tomato, and 1 medium chopped onion. You will also need 1 half teaspoon turmeric powder, 1 half teaspoon red chilli powder, 1 tablespoon roasted peanut powder, 1 teaspoon oil and salt to taste. Procedure Pressure cook sprouted Bengal gram until 2 whistles. Wait till the pressure goes down. Heat oil in a pan. Add onions and fry till they change colour. Add the tomatoes and cook till they become soft. Add fenugreek leaves and cook for 5 minutes. Now add the spices, salt and sprouted Bengal gram and mix well. To this add peanut powder. Cover the pan with a lid. And cook for 5 to 10 minutes. Sprouted Bengal gram curry is ready. Half bowl of this curry contains around 141 mg of magnesium. The last recipe is Amaranth leaves stir fry. For this recipe you need 100 grams of washed amaranth leaves, 4 cloves of garlic, 1 small onion, 2 tablespoons grated coconut, 2 green chillies, pinch of turmeric and salt to taste. You will also require 1 teaspoon of oil. Procedure Heat oil in a pan. Add garlic, green chillies and onion. Fry till they change colour. Now add the amaranth leaves and mix well. Close with a lid and cook for 5 to 7 minutes. Add salt and turmeric and cook for 1 minute. To this add the grated coconut and cook for 5 minutes. Amaranth leaves stir fry is ready. Half bowl of this stir fry contains around 209 mg of magnesium. Include these magnesium rich recipes in your daily diet for a good health. This brings us to the end of this tutorial. Welcome to the spoken tutorial on non-veg recipes enriched with magnesium rich food. In this tutorial we will learn about food sources of magnesium, preparation of non-vegetarian recipes enriched with magnesium. Magnesium is one of the essential minerals required for muscle relaxation. Magnesium is required for healthy bones and teeth as well. We also need magnesium for energy production and DNA synthesis. Sources of magnesium are legumes like cowpea, kidney beans and Bengal gram. Nuts like almonds, cashews are also good sources. Sunflower seeds and sesame seeds are other examples. Pearl millet, finger millet and sorghum also contain magnesium. Non-vegetarian food is not a good source of magnesium. Hence I will be enriching them with magnesium rich natural food ingredients. Doing so will help non-vegetarians to get magnesium through diet. The first recipe is dry chicken curry. To prepare this recipe you need 2 pieces or 100 grams of chicken, 50 grams washed amaranth leaves, 1.5 tablespoons freshly grated coconut, 5 cloves of garlic, 2 dry red chillies, ½ teaspoon cumin seeds, salt to taste. You also need ½ teaspoon turmeric powder, ½ teaspoon chilli powder, 1 small chopped onion, 1 small chopped tomato, 2 teaspoons oil, marinate the chicken with lemon juice and rest it for 20 minutes. Heat oil in a pan. Add cumin seeds, garlic and dry red chillies. Saute for 2 minutes. To this add chopped onions and saute till they turn light golden in color. Add the tomatoes and cook till they become soft. Cover it with a lid and cook for 6 to 8 minutes. Add the spices and amaranth leaves. Cover and cook until chicken is cooked. Lastly add freshly grated coconut and cook for another 5 minutes. Dry chicken curry is ready. One serving of this curry has around 133 milligrams of magnesium. The second recipe is steamed eggs dry curry. To prepare this recipe you need 2 eggs, 50 grams washed fenugreek leaves, ½ tablespoon sesame seeds powder, 1 small chopped onion. You also need 1 teaspoon red chilli powder, ½ teaspoon turmeric powder, salt to taste. Procedure, heat a pan and roast sesame seeds until they pop. Allow them to cool. Later grind them into a powder. To steam the eggs, crack them in a bowl and beat them. Add salt and red chilli powder. Mix it well. Grease another bowl with oil and pour the egg mixture in it. Steam this mixture in a steamer for 6 to 7 minutes. After steaming allow it to cool. Remove the steamed eggs and cut them into pieces. To make the curry heat oil in a pan. Add onion and fry until it turns golden brown. To this add the fenugreek leaves, spices and sesame seed powder and saute this for 2 minutes. Add the egg pieces to the pan, cover it with a lid and cook for 2 to 3 minutes. Steamed eggs dry curry is ready. One serving of this curry has around 120 milligrams of magnesium. The next recipe is fish in sunflower seed gravy. To prepare this recipe you will need 2 pieces of mackerel In case mackerel is not available you can use Bombay duck. The other ingredients needed are 2 tablespoons of sunflower seeds 1 small chopped tomato 1 small onion chopped 1 teaspoon cumin seeds You will also require 4 to 5 garlic cloves 1 half teaspoon black pepper 1 half teaspoon coriander leaves Salt to taste 1 teaspoon chilli powder 1 half teaspoon turmeric powder 2 teaspoons oil Procedure Soak sunflower seeds for 1 to 2 hours and then drain them. Marinate the fish with some salt. Set it aside for 15 to 20 minutes. Dry roast cumin seeds and black pepper on a pan. Allow them to cool. Mix sunflower, cumin and black pepper seeds. Add a little water and grind them to a smooth paste. We will use this later. Heat oil in a pan. Add onion, garlic saute till they turn light golden. Add tomatoes and cook till they become soft. To this add spices and paste we made. Add little water and cook this for 5 minutes. Add the marinated fish and mix well. Cover the pan and cook for 10 minutes. Lastly add coriander leaves. Fish in sunflower seeds gravy is ready. One serving of this curry contains around 168 milligrams of magnesium. The last recipe is cowpea and prawns dry curry. To prepare this recipe you will need 2 tablespoons of cowpea sprouts 50 grams of prawns 1 medium chopped tomato 1 small chopped onion 4 to 5 cloves of garlic 1 teaspoon coriander leaves You also need 1 teaspoon red chilli powder 1 half teaspoon turmeric powder Salt to taste 1 teaspoon oil 1 teaspoon lemon juice Procedure for sprouting Soak cowpeas overnight. Drain it in the morning and tie them in a clean muslin cloth. Leave them in a warm place to germinate for 2 days. Once the sprouts are ready keep them aside for later use. We will now make the curry. To make it put the prawns properly. Make a slit on the back side of the prawns. Pull out the black thread from it. This black thread has to be removed from the other side also if found. Marinate the prawns with lemon juice and set aside for 20 minutes. Now heat oil in a pan add onion garlic and saute till they turn light golden in color. Add the tomatoes and cook till it becomes soft. To this add the spices cowpeas sprouts and marinated prawns. Mix it well. Add some water and cover the pan to cook the prawns for 5 to 8 minutes. When the prawns are cooked add coriander leaves and give it a mix. One serving of this curry contains around 119mg of magnesium. It is important to include magnesium in our daily diet for good health. All these recipes are rich in protein, folate, fiber and omega 3 fatty acids. They are also rich in zinc, iron, and iron. This brings us to the end of this tutorial. Thanks for joining.