 Hello everyone, so now we are going to discuss about potassium. Potassium is another type 2 micronutrient and it is required for growth in children. Again it is helpful in so many enzymatic reactions you will see from our tutorial actually. Very important for muscle strength you know if you are tired, if you feel like your muscles are paining, fatigue, most likely it is potassium deficiency. Potassium you required a lot in your diet actually you know and we always think of banana as the good source of potassium but it is not actually you know most of your potassium you get it from green leafy vegetables. So it is important to have your green leafy vegetables you can also get it from your sprouts you know. Another reason to have good amount of potassium is to you know to kind of I would say stabilize your blood pressure. So it would keep your blood pressure lower if you have food which is high in potassium. So let us watch this tutorial and learn about potassium and what are the sources and how much do we need age wise. So enjoy thank you. Welcome to the spoken tutorial on the importance of potassium. In this tutorial we will learn about health benefits of potassium, causes of its deficiency, recommended daily intake of potassium, food sources. Potassium is an essential type 2 nutrient. It is required for normal functioning of cells. It is also one of the important electrolytes. Potassium's main role is to maintain the normal levels of fluid inside the cell while sodium maintains the fluid level outside the cells. Potassium regulates heartbeat and supports normal blood pressure. It ensures proper functioning of muscles and nerves. It contributes towards protein synthesis and carbohydrate metabolism. We will now see the effects of sugar and sodium on blood pressure. On eating food high in sugar and salt our sodium level increases. Sugar enhances sodium absorption in the body by the kidney. As a result sodium gets retained in the body. This causes an increase in blood pressure and water retention in the body. As a result puffiness in hands and feet can be seen. It is recommended to avoid sugar intake and increase potassium intake. Potassium relaxes the blood vessels and removes excess sodium. Thereby the blood pressure reduces. Remember that each day our body requires more potassium than sodium. I will discuss the recommended dietary allowance later in this tutorial. There are various factors that cause increased deficiency of potassium. A diet which is low in potassium is one of them. Some medicines can cause removal of a lot of potassium from the body. This factor also causes deficiency of potassium. Frequent vomiting and diarrhea can also lead to deficiency. In such cases along with potassium the body also loses chloride and sodium. Deficiency of magnesium also causes potassium deficiency. Kidneys need magnesium to reabsorb potassium. This helps in maintaining normal levels of potassium in cells. People with paika are also at the risk of potassium deficiency. Paika is an intake of inedible substances like clay or soil. Clay binds with potassium and increases potassium excretion from the body. This can lead to the deficiency of the mineral in the body. Inflammation in the intestine can decrease the absorption of potassium. This factor also causes deficiency of potassium. Low potassium intake impairs calcium reabsorption in the kidney. This leads to increased calcium excretion in the urine and causes kidney stones. Early symptoms of deficiency include fatigue, muscle weakness and cramps. Irregular heartbeat is another example. Loss of potassium happens due to impaired glucose metabolism. Sudden loss of potassium can increase blood sugar level. The deficiency causes growth retardation and decreased levels of growth hormone. Growth hormone helps in the formation of new cells and stimulates growth. Severe deficiency can cause high blood pressure and mental confusion. High blood pressure is one of the major causes for heart diseases and stroke. Like deficiency, increase in the level of potassium also causes health issues. Increase in the level of potassium in the blood can be fatal. There are various factors that cause increased levels of potassium in blood. Certain medication for kidney ailments is one of the reasons. Using potassium-based salt substitutes also increases potassium in blood. Eating a high potassium diet with existing kidney issues is another risk factor. I will discuss the food sources of potassium in the later part of this tutorial. The symptoms of increased potassium in the body are weakness and fatigue. Nausea, vomiting, difficulty in breathing and chest pain are other symptoms. Recommended intake of potassium differs for different age groups. 1 to 3 year old requires around 1100 milligrams per day. 4 to 6 year old require about 1550 milligrams per day. For men, it is 3750 milligrams per day. For women, it is around 3225 milligrams per day. I will now tell you about the vast food sources of potassium. It is naturally present in all plant-based foods. Pulses, legumes, nuts, seeds and spices are the richest sources. Vegetables, fruits, grains and milk also have potassium. 30 grams of raw green gram has approximately 353 milligrams of potassium. 30 grams of raw soya bean has around 490 milligrams. 30 grams of raw split red gram has approximately 419 milligrams. 30 grams split black gram has around 347 milligrams. 20 grams of almonds have approximately 140 milligrams. 20 grams of cashew nuts have approximately 127 milligrams. 10 grams of sesame seeds have around 46 milligrams. 10 grams of sunflower seeds have approximately 56 milligrams of potassium. 100 grams of spinach has around 625 milligrams of potassium. 100 grams of amaranth leaves have approximately 572 milligrams. 100 grams of orange has nearly 164 milligrams. 100 grams of govah has around 283 milligrams of potassium. 250 milliliters of milk has approximately 260 milligrams of potassium. Likewise, some spices and condiments have high amounts of potassium. 5 grams of turmeric powder has around 118 milligrams. 5 grams of fenugreek seeds have around 46 milligrams. 5 grams of red chilli powder has around 112 milligrams. 5 grams of black pepper seeds have approximately 74 milligrams. 5 grams of coriander seeds has around 74 milligrams. Include these potassium rich food regularly for good health and well-being. This brings us to the end of this tutorial. Welcome to the Spoken tutorial on Potassium Rich Vegetarian Recipes. In this tutorial, we will learn about benefits of potassium, some vegetarian recipes rich in potassium. Potassium is an essential mineral. It is required for normal functioning of cells. It regulates heartbeat and maintains normal blood pressure. Potassium ensures proper functioning of muscles and nerves. The importance of potassium has been explained in another tutorial. Please visit our website for this tutorial. Let us now see the preparation of the recipes. The first is raw banana pepper fry. To prepare this you will need 100 grams raw banana, half medium chopped tomato, half medium chopped onion, 1 teaspoon garlic paste, 1 whole red chilli, handful of washed coriander leaves. You will also need 1 teaspoon mustard seeds, 1 teaspoon coriander powder, 1 teaspoon pepper powder, half teaspoon turmeric powder, salt to taste, 1 teaspoon oil or ghee. Procedure Wash and peel the raw banana and cut them into pieces. Place the pieces on a plate. Add 1 glass water in a steamer. Place the plate in the steamer and steam for 12 to 15 minutes. If you do not have a steamer, you can use a pressure cooker. Add 1 glass water in a pressure cooker. Place a small stand inside the cooker to keep a plate on it. Now place the raw banana pieces on the plate in the pressure cooker. Cook them for 15 to 20 minutes without a whistle on the lid. Open the cooker and let it cool. Keep them aside for later use. Heat oil or ghee in a pan and add mustard seeds. Once the seeds crackle, add the onions and garlic paste. Saute until the onion turns golden brown in color. Add tomato and whole red chilli. Cook till the tomato turns soft. To this add all the spices and salt and saute it for 2 minutes. Pour 3 tablespoons of water and cook for 1 minute. Add the steamed raw banana to this and stir well. Cover with a lid and cook for 5 minutes. Lastly add chopped coriander leaves. Raw banana pepper fry is ready. Half bowl of raw banana pepper fry has around 844 milligrams of potassium. The next recipe that we will see is dried lentil dumplings curry. To prepare this you will need 30 grams black gram, 1 medium chopped tomato, 1 medium chopped onion. You will also need 1 green chilli, 4 to 5 washed curry leaves, 1 small piece of ginger, handful of washed coriander leaves. Other ingredients required are 1 teaspoon cumin seeds, half teaspoon carom seeds, half teaspoon red chilli powder, half teaspoon turmeric powder, 1 teaspoon black pepper seeds, salt to taste, 2 teaspoons oil or ghee. Procedure wash and soak black gram overnight. Completely drain the water in the morning. Grind the black gram, pepper, carom seeds, ginger and green chilli into a paste. Do not add water while making the paste. Make sure the paste is smooth. Take out this paste in a bowl. Using a spoon or hand mix the paste until it becomes fluffy. With clean fingers grease a plate with some oil. Then make small balls of the paste and place them on the plate. Sun dry them for 2 to 3 days till they become hard. Keep them covered with a cloth while sun drying. You can also air dry them inside a room if you cannot dry them in the sun. Keep turning these dumplings a couple of times daily to ensure even drying. Once the dumplings are dried heat 1 teaspoon oil or ghee in a pan. Fry them till they turn brown. Keep them aside. We will use these later. To make the curry heat oil in a pan. Add mustard seeds and curry leaves. Once they splutter add onion. Saute until the onions turn light brown in colour. To this add tomatoes and cook till they turn soft. Add the spices, salt and fried dumplings and mix well. To this add half cup water and close with a lid. Cook for 5 minutes or till the dumplings soften. In the end add chopped coriander leaves. Dried lentil dumplings curry is ready. Half bowl of this curry has around 937 milligrams of potassium. The third recipe is fenugreek seeds curry. To make this recipe you will need 2 tablespoons of fenugreek sprouts, half cup washed and chopped spinach, 2 tablespoons freshly grated coconut, 1 small chopped tomato, 1 small chopped onion, 1 green chilli, 4 to 5 cloves of garlic. You will also need 1 teaspoon cumin seeds, half teaspoon mustard seeds, 1 teaspoon chilli powder, half teaspoon turmeric powder, salt to taste, 1 teaspoon oil or ghee, juice of half lemon. Before we begin I will tell you how to make sprouts. Soak 2 tablespoons of washed fenugreek seeds overnight. Grain it in the morning and tie them in a clean muslin cloth. Leave them in a warm place to germinate for a day. Once the sprouts are ready keep it aside for later use. Heat oil or ghee in a pan and add cumin and mustard seeds. Once this platter add garlic, green chilli and onion. Saute till onion and garlic turn light brown in color. Add tomato and cook until it turns soft. To this add fenugreek sprouts and saute for 2 to 3 minutes. Add spinach and cook until it shrinks. This might take 2 to 3 minutes. Next add spices, salt and half cup of water. Mix well and cover with a lid. And cook till the sprouts become soft. Lastly add grated coconut and give it a mix. Squeeze lime juice after serving. Fenugreek seeds curry is ready. Half bowl of this curry has around 801 milligrams of potassium. The last recipe is amaranth leaves and green gram sprouts stir fry. To make this recipe you will need 1 cup washed and chopped amaranth leaves, 3 tablespoons green gram sprouts, half medium size chopped onion, 5 cloves of garlic, 1 green chilli. You will also need 1 teaspoon red chilli powder, half teaspoon turmeric powder, 1 teaspoon cumin seeds, 1 teaspoon mustard seeds, salt to taste, 1 teaspoon oil or ghee. The procedure for sprouting is mentioned in the earlier part of this tutorial. Please follow the same method to sprout green gram. However note that different ingredients take different time to sprout. Let us begin. Heat oil or ghee in a pan and add mustard and cumin seeds. Once this is flutter add onion, green chilli and garlic. Sauté them until they turn light brown in color. To this add the chopped amaranth leaves and mix well. Cook this for 4 to 5 minutes and then add the sprouts and spices. Mix well and cover the pan with the lid and cook till the sprouts become soft. Amaranth leaves and sprouts stir fry is ready. Half bowl of this recipe contains around 973 milligrams of potassium. Include these potassium rich recipes in your diet regularly for good health. This brings us to the end of this tutorial. Thanks for joining.