 Hello everyone. So today we are going to talk about sulphur, one of the very important mineral in our body. Mainly derived from sulphated amino acids, mainly derived from protein. Some of the sulphated amino acids are methionine, cysteine, homocysteine, torene. Methionine is an essential amino acid, means you need to have it in your diet on a day-to-day basis. Cysteine, homocysteine, those are non-essential amino acids which are formed in the body. Some amount of sulphur, organic sulphur is found directly into the food, from the food. And there are onion, garlic, cruciferous vegetables. Any food, you know, specifically some of these vegetables which have some smell and that have organic sulphur in it. Sulphur is also called Gandak in Hindi. Gandak means it smells. So sulphur gives that smell. I don't know if any of you have gone to, you know, Vajrashtri, any of your hot geysers, you know, in your country or in your state. This particular, you know, hot geysers have sulphur in it, it's sulphated water. Okay? So when you're going there to take a bath, you will see that smell coming out of that water and that's sulphur. And if you ask, you know, if you find out that what the people who are coming to this hot geysers primarily are the people who have some joint problems or they have some skin problem. So that means basically there is probably kind of that knowledge coming from you know, generations that, you know, when you take a bath in that hot geysers, it's a sulphated water. So probably sulphur or that mineral heads with the joint pains and skin and, and you know, I mean, if you, if you look at it, if you, if, you know, obviously I'm going to go in detail, but you'll understand that it does help because it produces a lot of those organosulfur compounds, you know, and that has effect on your joints and skin and hair and pretty much everything. Okay, so we'll go in detail. Sulfur is also present in two vitamin B. Okay. So which are those two vitamin B, thiamine and biotein. Now, biotein, if you remember, a lot of people take the supplements, biotein for hair, right? People who have hair loss, they take biotein. Okay, now what are the functions of sulphur? So let's talk about each and every important function that sulphur has. So cellular energy production in metabolism. So sulphur is important for, you know, CREP cycle. Because the acetyl-CoA and CoA, those compounds are made from sulphur. So that's your kind of, some of the, you know, products or byproducts I could say of that CREP cycle. So it is definitely, as I said, it is important for formation of energy. You know, it gives you energy. It also maintains blood glucose levels. So sulphur is important for maintaining blood glucose level. Why? Because insulin, insulin is your, you know, hormone which requires sulphur. Okay, sulphur also protects nerve and nerve tissue. It synthesizes neurotransmitters. Neurotransmitters are important. Of course, as you know, some of them are acetyl-Colene, you know, serine, your, you know, your serotonin. So some of those sulphurs are ready, very important. It improves memory. It dampens excessive firing. It has antioxidant protection. So glutathione, glutathione which scavengers and neutralizes free radicals and recycle oxidized antioxidants. So glutathione, I'm sure, a lot of doctors and nutritionists who are taking this course would know what glutathione is. It's basically one of the most powerful antioxidants which is present in our body, which scavenges free radical. So free radicals are basically, you know, radicals which causes damage, okay, causes inflammation in the body. So it prevents the excessive damage to, you know, through free radicals by scavenging it, okay. Then sulphur is also important for blood flow. Why it is important for blood flow? Because fibrinogen and heparin, those two important, those are two important organo-sulfur compounds. So it produces both blood clotting factor as well as anti-coagulant, okay. Anti-coagulant when it prevents the coagulation of blood, it prevents the clotting, okay. And blood clotting factors are basically factors which helps the clotting. So if you have a say, a nick on your skin and if you're bleeding, basically that, you know, fibrinogen will immediately clot that bleeding. It will stop that bleeding, okay. So sulphur is required for that also. Cartilagin bones. So remember, I told you that a lot of these people, they go, they go to hot geysers. So why because the sulphur is important for formation of glycosaminoglycan and also chondroitin sulphate and hyaluronic acid. And they are part of cartilagin bones, okay. So to have your healthy bones and your cartilagin joints, it's important that we take enough amount of sulphur or sulphated amino acid, which is your methionin, okay. Detoxification, of course, by means of conjugation, insulation, sulphur is important for detoxification, means to get rid of toxins in the body. And that's primarily because of glutathione, okay. Regulation of DNA replication and transcription. So basically, for to maintain your DNA, you know, that would prevent cancer actually, you know. So you want to make sure that to maintain your DNA health, you required sulphur. Other effect of sulphur, it helps in digestion because it helps in production of hydrochloric acid. Now hydrochloric acid is acid, which is present in your stomach, okay, for digestion of food. It supports healthy lipoprotein balance. So remember, I'm sure everybody knows about cholesterol, LDL, HDL, you know, there's a good cholesterol, HDL is a good cholesterol. And so cholesterol, for formation of this cholesterol and you know, to have this balance of good cholesterol, bad cholesterol, you require sulphur. Adrenal glands support and hormone production. So there are some of these hormones which required sulphur. Your cortisol, aldosterone, testosterone, you know, those are important, you require sulphur for that. Then also imagine for proper immune response. So enhancing, you know, your infection fighting cells. So your lymphocytes, your cytotoxic T cells, natural killer cells is all the very important cells which kind of prevents infection, it enhance your immune system, okay. And for that, you also require sulphur. Now one more thing which I will go a little bit more in detail is NS ethyl cysteine. Now NS ethyl cysteine has lot of function in the body. Now one of the most important function is it protects against mucus formation in the lungs, okay. So a lot of time when you have bronchitis and when you have a lot of this cough, you go to doctors and doctors will write a NAC prescription. NS ethyl cysteine is also called NAC. Now this for NAC actually, some more, I mean, all the doctors would know that when the patient comes with Crocin, you know, toxicity, we give NAC. And what NAC does, it basically increases the glutathione level, which detoxifies which removes Crocin from the body. It helps in removal of Acetaminophen from the body, okay. So NAC is very, very, very important and you require sulphur for formation of NAC, okay. Then for eyes, you know, your sulphur is important because it decreases the cataract formation. And keratin, one of the, you know, most highly spoke about organo-sulfur compounds, especially among women, because obviously we always say, you know, I buy keratinized shampoo and this and that, you know, we spend so much money on the shampoos, you know, which has keratin. But think about if we have food, which is hand sulphur, which will help form this keratin, okay. So for formation of skin, hair, nails, keratin is present, keratin is present in skin, keratinized epithelus cells, we know it, you know, keratin is present in your cornea, it's present in your hair. So sulphur is important for formation of keratin, okay. Here we have just kind of listed all the important organo-sulfur compounds, which we just discussed. So I'm not going to go too much in detail in that. Some of the sulphur rich food, so these are sulphur rich food, which are primarily, you get organic sulphur from this food. So here your, you know, your onion, your cauliflower, you know, of course, your beet, you know, your drumstick leaves and drumstick, you know, who do I say, seeds, your drumstick seeds are very high in sulphur. In fact, you know, in US, we have this, you know, this drumstick seeds powder available in the capsule and a lot of people with joint problems, they take it. So I do recommend that we should have this drumsticks in our diet on a day-to-day basis. So, you know, either you can put drumstick leaves, also called moringa leaves, you know, you can make a powder, put moringa leaves in the food or you can just have a drumstick, you know, vegetable or you put it in a curry, you put it in a dal that you make, you know, so that's how you get your sulphur. Okay, some of the other food which you can get sulphur from is your garlic, okay, your eggs, of course, your fish, okay, so this is some of the good source of organic sulphur, directly sulphur comes from this food. Okay, cysteine, remember I told you about cysteine, cysteine is formed in the body, but you can get cysteine from food also. Some of the cysteine rich food is primarily your, you know, your garlic, again, pretty much, you know, garlic, your eggs, your chowli, some of the fish, you know, seeds, cysteine, you know, so your black til, your sesame seed, black sesame seed, your white sesame seed, peanuts, okay, soya, this is your soya over here, okay, and your coconut and some of the other foods. So, cysteine can be available from food also besides being formed in the body. Methionine is another essential amino acid, extremely important to have it in your diet, okay, as I told you that this sulphated amino acid will release sulphur, that sulphur will be used in formation of all this organo-sulfur compound that I spoke about, okay, so which are the food which are high in methionine? Again, remember I talked about peanuts, so you make peanut powder, put it in your food for children, food also, you can put peanut powder, for adults, they can just put peanut in the tal or vegetables, you know, make peanut curry, sesame seeds, also your liver, you know, your dairy products are very high in methionine, so make sure that your children have, you know, after two years of age, you know, if mother wants to start the top or milk, you know, they can start the dairy or even young children, six months to two years of age, you can give them dahi, paneer, you know, this is paneer over here on right side corner, lower corner, and over here this is khoa, khoa is basically kind of made from milk, you know, mawa, we call it mawa, khoa, so do use khoa in your curries, you know, very high in sulphur, actually very high in methionine, which gives out sulphur, okay, and of course your non-veg food are high in sulphur. Children who have a good amount of non-veg food, we do see that they do have a good, good, good height, and what I've seen actually is there is an article by Dr. Michael Golden, and he's written extensive about sulphur, you know, and he feels that basically for your linear growth, sulphate and amino acids are very, very important, okay, and that's why I'm kind of stressing on this foods, which you must give it to children, you know, which will help with their linear growth. Welcome to the spoken tutorial on the importance of sulphur. In this tutorial, we will learn about benefits of sulphur, symptoms of its deficiency, sulphur rich food sources. Sulphur is the third most abundant mineral found in our body. Most of it is derived from sulphated amino acids. Amino acids make up the proteins. There are 22 amino acids. Out of 22, a few of them have sulphur. The most important sulphated amino acids are methionine and cysteine. Methionine cannot be synthesized in the body. Hence, it has to be taken from the diet. On the other hand, cysteine is synthesized in our body. However, it requires a steady supply of sulphur. Methionine and cysteine cannot be stored in the body. The excess amount is excreted through urine. Otherwise, it gets stored in the form of glutathione. Glutathione is an antioxidant produced in the liver. It protects the cells from damage and against various diseases. It also helps to remove toxins from the body. Many other compounds have sulphur too. Let us have a look at the importance of those compounds. I will first tell you about keratin. Keratin is found in the outer layer of the human skin. For healthy hair, nails and cell growth, we need keratin. Chondroitin sulphate is another compound that has sulphur. It delays the breakdown of cartilage in joints. Improves joint mobility. Might help in relieving pain caused by osteoarthritis. Osteoarthritis is a condition where joint cartilage begins to break down. Another sulphur-containing compound is alpha-lipoic acid. Energy production and enzyme function requires alpha-lipoic acid. It also helps in lowering blood sugar levels. Apart from proteins, some B vitamins also contain sulphur. One of them is vitamin B1 which is also known as thiamine. We require thiamine for normal development and growth. It is also required during reproduction and breastfeeding. Biotin is another B vitamin which has sulphur. Biotin is important for healthy hair growth. It plays a role in cell signalling and the regulation of genes. Let us now see the several roles of sulphur in our body. Sulphur helps in the process of digestion. Protecting the lungs from mucus formation and infections. Maintaining healthy eyes. Reducing the chances of development of cataract in the eyes. Developing the central nervous system and building a strong immunity. Insulin production also requires sulphur. Sulphur is also required during synthesis of collagen. Collagen is a protein found in bones, muscle and skin. It strengthens the skin. Production of hormones like cortisol also requires sulphur. Aldosterone and testosterone are other examples. I will now tell you the various functions of these hormones. Cortisol helps to control blood sugar levels and reduces inflammation. It is also called a stress hormone. Aldosterone's main role is to regulate blood pressure. Destosterone is a male sex hormone. It helps in building bone mass and muscle density. Let us look at the symptoms of sulphur deficiency. Deficiency of sulphur causes wrinkling of skin, brittle hair and nails. Joint pain, convulsions and memory loss are also seen. Apart from this, toxins accumulate in the body. This can increase the risk of cancer. The risk of type 2 diabetes and heart diseases also increases. Gastric issues, rashes and delayed wound healing have also been observed. We will now look at some food sources rich in sulphur. There is no recommended dietary allowance for sulphur. It is recommended to consume sulphur rich food daily. Food rich in methionine and cysteine are good sources of sulphur. Eggs, fish and chicken are good sources of methionine. Nuts, milk, seeds and greens also contain methionine. Chicken, cheese, eggs and legumes are good sources of cysteine. Next, we will look at the vitamin rich food sources that have sulphur. Whole grains, chicken, beans and nuts are sources of thiamine. Whereas goat liver, egg, fish, nuts and seeds have biotin. Sulphur is also present in garlic, onion, cabbage and cauliflower. Remember to include these foods in your daily diet for good health. This brings us to the end of this tutorial. Thanks for joining. Welcome to the spoken tutorial on sulphur rich vegetarian recipes. In this tutorial, we will learn about benefits of sulphur in our body, a few vegetarian recipes. Sulphur is the third most abundant mineral found in our body. There are 22 amino acids out of which if you have sulphur, it is derived from sulphated amino acids. The most important sulphated amino acids are methionine and cysteine. Sulphur helps in the process of digestion. It protects the lungs from mucus formation and infections. Developing the central nervous system also requires this mineral. It also helps in production of insulin. The importance of sulphur has been explained in another tutorial. Please visit our website for more details. Let us now see the preparation of the recipes. Before we begin, note that in this tutorial, one bowl is 150 milliliters. Our first recipe is sandwich dhokla. To make this recipe, you will need three tablespoons of little millet, two tablespoons of black gram with skin, three tablespoons of curd, two handful of washed gogu leaves, two washed and chopped green chillies, two to three cloves of garlic. You will also need a handful of washed and chopped coriander leaves, one teaspoon ginger paste, one teaspoon garlic paste. For tempering, you will require half teaspoon mustard seeds, half teaspoon cumin seeds, one tablespoon sesame seeds, one fourth teaspoon asafoetida powder, five to six washed curry leaves. You will also need two teaspoons of oil or ghee and salt as per taste. Procedure wash and soak the little millet and black gram for six to eight hours. Drain the water and grind them into a smooth batter. Transfer this into a bowl. Add curd and salt to the batter. Mix it well to make it smooth. Cover the bowl and leave it to ferment for six to eight hours in a warm place. Once the batter is fermented, add chopped green chillies, ginger and garlic paste. Mix everything well again. Grease a steaming plate with oil and pour the batter on it. Tap the plate to spread the batter evenly. Next add half glass of water in a steamer. Place the plate in the steamer. Please be careful while doing so. Close the steamer with a lid and steam this for 10 to 12 minutes. Allow the plate to cool. Later, cut the dhokla into diagonal pieces. Keep this aside for later use. I will now tell you how to make the chutney. In a grinder, add gogu leaves, coriander leaves, chilli, garlic and salt. Grind it into a thick paste by adding a little water if required. Drumstick leaves can be used if gogu leaves are not available. To make the sandwich, take a piece of dhokla we made earlier. Spread the chutney evenly on it. Cover it with another piece. It should look like a sandwich. Repeat the same process for other pieces as well. To make the tempering, heat oil or ghee in a pan. Add mustard seeds, cumin seeds, sesame seeds, asafoetida and curry leaves. Once the seeds splutter, pour the tempering on the dhoklas. Sandwich dhokla is ready. 10 to 12 pieces of sandwich dhokla has around 93 milligrams of sulphur. Our next recipe is proso millet upma. To make this recipe, you will need two tablespoons of proso millet, a handful of washed fenugreek leaves, one medium chopped onion, one teaspoon ginger paste, one teaspoon garlic paste, two washed and chopped green chillies. You will also require one tablespoon of washed and chopped carrot, four to five cauliflower florets, one tablespoon green peas, a handful of washed and chopped coriander leaves. We will need one teaspoon of turmeric powder, cumin powder, coriander powder. You will need one tablespoon of oil and salt to taste. Procedure wash and soak proso millet for six to eight hours. Drain the water and keep aside. Heat oil in a pan and add garlic, green chili, ginger and saute for a minute. Add chopped onions and vegetables. Saute until onions turn soft. Add all the spices and mix well. Add proso millet and one cup of water and allow it to cook on medium flame. Cover the pan with a lid and cook for five minutes. Proso millet upma is ready. Transfer this into a bowl and garnish with coriander leaves. You can serve the upma with curd. This recipe gives around 165 milligrams of sulfur. Our third recipe is mixed vegetable cutlets. To make this recipe you will require two tablespoons of banyad millet, two tablespoons of little millet, two tablespoons of codo millet, two tablespoons of roasted Bengal gram flour. You will also need a handful of washed and chopped amaranth leaves, a handful of washed and sliced cabbage, two tablespoons of washed and chopped carrot, two tablespoons of chopped onion. You will need one tablespoon of ginger paste, garlic paste. You will also need one teaspoon of turmeric powder, chili powder, coriander powder, garam masala powder, chopped green chilies. You will need two teaspoons of oil and salt as per taste. Procedure soak banyad, codo and little millet for six to eight hours. Drain them. Dry roast on a medium flame until they turn light brown in color. Allow them to cool. Transfer them into a mixer grinder and grind them into a fine powder. Keep this aside for later use. Heat oil in a pan. Add onions, ginger garlic paste and green chili. Saute until onion turns soft. Add cabbage and carrot to the pan. And saute for a few minutes. Next add amaranth leaves and mix well. Add the spices and salt. Mix again and cook for five to six minutes. Allow this to cool. Add the cooked vegetables to the powder we made earlier. Now add roasted Bengal gram flour and mix everything well. Make a dough out of it by adding water little by little. Divide the dough into four parts and shape them as cutlets. Heat oil in a pan. Shallow fry the cutlets on each side until they turn golden brown in color. Mix vegetable cutlets are ready. Four cutlets have around 144 milligrams of sulfur. Our last recipe is pan fried jackfruit seeds. To make this recipe you will need 12 seeds of jackfruit, one medium sized chopped onion, one medium chopped tomato. You will need one tablespoon of ginger paste, garlic paste, roasted sesame seeds, lemon juice. You will also need one teaspoon of turmeric powder, chilli powder, coriander and cumin powder. You will need one tablespoon of oil or ghee and salt as per taste. Procedure. Pressure cook the jackfruit seeds for four to five whistles. Drain them and transfer them onto a plate. Allow to cool. Once cooled, peel them. Apply spices, salt, ginger garlic paste and lemon juice to the seeds. Keep it aside for 10 minutes. Heat oil in a pan. Add the onions and tomato and saute for five minutes. Next add the jackfruit seeds to the pan. Fry this for five to six minutes. Once the seeds turn crisp, turn off the flame. Transfer this into a bowl and garnish with roasted sesame seeds. Pan fried jackfruit seeds recipe is ready. This recipe gives around 472 milligrams of sulfur. Include these recipes in your daily diet for good health. This brings us to the end of this tutorial. Thank you for joining.