Health-and-Nutrition/C2/Importance-of-Potassium/English
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| Title slide | Welcome to the spoken tutorial on the importance of potassium. |
| Collage: Functions
Collage: Deficiencies of potassium College: Different age groups Collage: Food sources |
In this tutorial we will learn about:
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| Image: Potassium symbol
Image: Cells Image: Electrolyte (Cells with plus and minus) |
Potassium is an essential type 2 nutrient.
It is required for normal functioning of cells. It is also one of the important electrolytes. |
| Collage: Health benefits
Image: Fluid levels (arrow pointing inside the cell) Image: Sodium levels (arrow pointing outside the cell) Image: Heart beat and blood pressure Image: Muscles and nerves Image: Protein synthesis and carbohydrate metabolism |
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. |
| Collage: Effects of K and NA | We will now see the effects of potassium and sodium on blood pressure. |
| Image: Blood pressure
Image: Increased salt causes water retention Image: Increased blood volume and blood pressure. Image: Heart pumping blood Image: Blood vessels Image: Excretion of sodium Image: Decreased blood pressure |
Increased sodium intake causes water retention in the body. This further causes increased blood volume and blood pressure. In such a condition, the heart must work harder to pump blood. Potassium helps to reduce these effects caused by sodium. It relaxes the blood vessels and excretes excess sodium. Thereby the blood pressure reduces. |
| Collage: Causes and symptoms
Image: Risk factors |
There are various factors that cause increased deficiency of potassium.
Diet low in potassium is one of them . |
| Image: Medicines
Image: Vomitings and diarrhea Image: Sodium and chloride |
Some medicines lead to excretion of excessive 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. |
| Image: Pica
Image: Soil or clay Image: Clay binds Image: Deficiency |
People with pica are also at the risk of potassium deficiency.
Pica is 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. |
| Image: Inflammatory bowel disease
Image: Digestive system Image: Digestive system parts |
Inflammatory bowel disease also causes inadequate absorption of potassium.
This factor also causes deficiency of potassium. Inflammatory bowel disease is inflammation of the digestive system. The inflammation can be of the entire or one part of the digestive system. |
| Gif : reabsorption of kidney
Image: Calcium excretion Image: Kidney stones |
Low potassium intake impairs calcium reabsorption in the kidney.
This leads to increased calcium excretion in the urine and causes kidney stones. |
| Image: Fatigue
Image: Irregular heart beat Image: Blood sugar levels Image: Metabolism |
Early symptoms of deficiency include fatigue, muscle weakness and cramps.
Irregular heart beat is another example. |
| Image: Imaired glucose metabolism
Image: Blood sugar levels |
Loss of potassium happens due to impaired glucose metabolism.
Sudden loss of potassium can increase blood sugar levels. |
| Image: Growth retardation
Image: Blood pressure Image: Mental confusion Image: Heart diseases Image: Stroke
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The deficiency causes growth retardation and decreased levels of growth hormone.
Growth hormone helps in 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. |
| Collage: Excess potassium | Like deficiency, increase in the level of potassium also causes health issues. |
| Collage: Factors
Image: Certain kidney disease Image: Kidney diseases and high potassium diet Image: Salt substitutes: |
Increase in the level of potassium in the blood can be fatal.
There are various factors that cause increased potassium levels 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 also another risk factor. I will discuss the food sources of potassium in the later part of this tutorial. |
| Image: Weakness and fatigue
Image: Nausea Image: Vomiting Image: Shortness of breath Image: Chest pain |
The symptoms of increased potassium in the body are weakness and fatigue.
Nausea, vomiting, difficulty in breathing and chest pain are other symptoms. |
| Image: Different age groups
Image: 1 to 3 year old Image: 4 to 6 year old Image: Adult men Image: Adult women |
Recommended intake of potassium differs for different age groups.
1 to 3 years olds require around 1,100 milligrams per day. 4 to 6 year olds require about 1,550 milligrams per day. For men, it is 3,750 milligrams per day. For women, it is around 3,225 milligrams per day. |
| Image: Food sources
Collage: All foods Image: Pulses Image: Legumes Image: Nuts Image: Seeds Image: Spices Collage: Vegetable, fruits and grains |
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 and grains also have potassium. |
| Image: K symbol
Image: Green gram Image: soyabean Image: red gram Image: Split black gram
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30 grams of raw green gram has approximately 353 milligrams potassium.
30 grams of raw soybean has around 490 milligrams. 30 grams of raw split red gram has approximately 419 milligrams. 30 grams split black gram has around 347 milligrams. |
| Image: Almonds
Image: Cashew Image: Sesame seeds Image: Sunflower seeds |
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. |
| Image: Spices | Likewise some spices and condiments have high amounts of potassium. |
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Image: Turmeric Image: Fenugreek Image: Red chilli Image: Black pepper Image: Coriander seeds |
5 grams of turmeric has around 118 milligrams.
5 grams of fenugreek seeds have around 46 milligrams. 5 grams of red chilli has around 112 milligrams. 5 grams of black pepper seeds have approximately 74 milligrams. 5 grams of coriander seeds has around 74 milligrams. |
| Collage: Food sources | Include these potassium rich foods regularly for good health and wellbeing. |
| Acknowledgement slide | This brings us to the end of this tutorial.
Thanks for joining. |
