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Rashmi has added a new answer
Guardian of 0 children
7 hours ago
Q. #asktheexperts what to give children when starting solids?
Rashmi
Mom of a 9 yr 8 m old girl
7 hours ago
A. After completing the time of six months you should start with dal water and rice water followed by all kind of fruits and vegetables porridge khichadi mash banana mash potato mash sweet potato dairy products and varieties made made out of ragi Suji and oats can also be given to your child
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Top 12 Potassium Rich Foods
Potassium is an essential mineral that’s required for many of the critical functions of the body, such as fluid and electrolyte balance in the body, building healthy teeth and bones, and controlling the functions of the nervous system. A deficiency of Potassium can cause irritability, fatigue, hypertension, weakness, and heart palpitations. Continue reading to know what makes Potassium an important mineral, as well as a list of potassium-rich foods.
What Makes Potassium a Vital Nutrient for Our Body?
Potassium is a critical electrolyte that’s essential for the regulation of fluids, conduction of nerve signals and regulating muscle contractions. Here's how Potassium does all of that:
Functions as an electrolyte in the body: 98% of the total Potassium in the body is found in the cells, out of which 80% exist in the muscle cells and 20% in the bones, red blood cells and liver. When dissolved in water, Potassium turns into a positively charged ion that can conduct electricity. These ions have a range of functions essential for the body’s functions. (0)
Regulation of fluid balance: Our bodies are approximately made of 60% water. About 40% of it exists in the form of intracellular fluid (ICF) and the rest is in the form of blood and spinal fluid, as extracellular fluid (ECF). The balance of water in the ECF and ICF is regulated by electrolytes such as Potassium and Sodium. Potassium being the main electrolyte within the ICF regulates the water inside the cells, while sodium being the main electrolyte in the ECF regulates water outside the cells. Together, they maintain the flow of water in and around the cells. (1)
Plays a critical role in the functioning of the nervous system: The nervous system uses electrolytes extensively to conduct nerve impulses. These electrical signals relay messages from the brain to the body and also control muscle movement, reflexes, sensory receptors and heartbeat. The nerve impulses are regulated by the Sodium and Potassium ions, and their movements in and out of cells generate the voltage needed to conduct the electrical signals.
Regulates the functioning of muscles and heart: Potassium levels in the blood and muscles have a strong effect on the heart's contractions. Too high or too low levels of potassium can affect the voltage and disturb nerve impulses. Improper potassium balance is also critical to keep the heart beating at a steady rhythm. Heart arrhythmia or irregular heartbeat caused by improper levels of potassium can sometimes be fatal.
What Foods are High in Potassium?
Here a list of Potassium-rich foods you need to include in your diet.
1. White Beans
Beans and lentils are rich sources of Potassium. White beans contain 829mg of Potassium per cup (179g), which is about 22 percent of the RDI (Recommended Daily Intake). One review involving about 250,000 people showed that increasing dietary Potassium intake by 1640 mg, which is about 45 percent of the RDI every day, cut down the risk of stroke by 21 percent. White beans are also rich in other essential nutrients such as Folate, Thiamine, Magnesium, Iron and Manganese, along with containing plenty of fibre.
2. Spinach
Spinach is one of the best among vegetables high in Potassium, with many essential nutrients present in it. One cup (180 g) of cooked spinach has about 675 mg of Potassium which is 18% of RDI making it a great choice for those looking to add it to the diet. Spinach also has 4 times the RDI of Vitamin A, 30 percent RDI of Calcium, ten times the RDI of vitamin K and 90 percent RDI of Manganese. All of these essential nutrients aid in good vision, bone health, metabolism and immunity.
3. Beets
This red root vegetable with its sweet flavour makes for a tasty addition to your salad while giving you about 518 mg of Potassium per cup ( 170 g) which is 13% of the RDI. Beets are also rich in Fibre, Manganese and Folates. The pigment which gives them their deep red colour is a powerful antioxidant which fights free-radical damage to improve immunity and overall health. Beets, while being high in nitrates along with Potassium, are good for the cardiovascular system as well.
4. Bananas
Banana is a common fruit with high amounts of Potassium. One medium sized banana contains 422 mg, which is about 14 percent of the RDI. It’s a fantastic way to restore your Potassium reserve after a heavy work out or a hot day in the sun. Green bananas are also high in starch and fibre, making them excellent sources of carbohydrates and roughages for the intestine. Bananas are ideal to bring your Potassium levels up to the RDI, along with other food sources on a daily basis.
5. Avocados
Avocados, while being tasty, are packed with nutrients making them a favourite among fitness enthusiasts. When it comes to foods with Potassium that are good for the heart, avocados rank high on the list. One medium sized avocado contains about 750 mg of Potassium or 20 percent of RDI. They are rich in monosaturated fats, fibre, Vitamin C, Vitamin B6, Vitamin K, Folates, and Antioxidants, making them excellent for heart health.
6. Salmon
People who regularly eat fish will have no problem with meeting their dietary requirement of Potassium. With half a filet of salmon (187 g) containing about 683 mg of potassium or 17% of RDI, the fish is rich in Potassium. What’s more, salmon is packed with omega-3 fatty acids and vitamins and minerals essential for the brain. It’s also seen that a diet rich in Potassium and fatty fish is linked to a decrease in risk of heart disease. (2) (3)
7. Coconut water
Coconut water has always been a favourite go-to drink during summers, and for good reason, with a high concentration of electrolytes in it. One glass (240 g) of coconut water contains 600 mg of potassium, which is about 15% of the RDI. It is excellent for rehydrating the body after going out on a hot summer day or high-intensity workout. Studies have found that it is more effective than plain water and just as effective as sports drinks at rehydrating the body.
8. Dry Fruits
Dry fruits and nuts are an excellent choice of a nutritious snack that's high in Potassium. Dried apricots are a great source of Potassium that will also satisfy your sugar craving while adding a number of other essential nutrients, along with fibre. When served dry or dehydrated, you also tend to eat more and get about 1500mg of potassium per cup, which is a little more than half the RDI. If you’re not a fan of dried apricots, try dried raisins, peaches or figs, which are also rich sources of potassium. Preferably go for unsweetened and unsalted dry fruits for the maximum benefits.
9. Dairy Products
Although fruits and vegetables are the best sources of Potassium, dairy products are surprisingly high in the mineral. One cup of whole milk contains about 300 mg of Potassium, while the same amount of skimmed milk has 400 mg, which is 11 percent of RDI. Yoghurt, which is a popular probiotic, also contains abundant amounts of Potassium. One cup (245 g) of yoghurt contains 400 mg Potassium and plenty of good bacteria that are essential for the healthy functioning of the gut. When choosing yoghurt, go for the plain variety that is not loaded with flavours or sugars.
10. Oranges
Oranges and other citrus fruits are popular for their Vitamin C content. However, they are also excellent sources of Potassium. One glass of orange juice contains about 400 mg of Potassium or 11 percent of the RDI. It is also loaded with Vitamin A, Folate, Thiamine and antioxidants. Orange juice is a refreshing drink on a hot summer day or to replenish electrolytes after a mild workout session. Its high antioxidant content fights free radicals and boosts immunity along with Vitamin C to keep you healthy.
11. Potatoes
Potatoes have long been part of our diet due to their abundance of every essential vitamin and mineral. They are also one of the densest sources of Potassium among all vegetables. One large (300 g) baked potato has 1275 mg or 34% of the RDI. Although most of the potatoes’ Potassium is in its flesh, the skin contains a third of the mineral. Therefore, eating it whole is the best way to get all of its nutrients. Sweet potatoes also have a significant amount of Potassium in them, along with healthy carbs and fibre. A 180-gram sweet potato can have up to 675 mg of Potassium, which is 18 percent of RDI.
12. Tomato Sauce
Tomato sauce is not only popular for its taste, but also the range of essential nutrients it has. When it comes to Potassium, a cup (244 g) of tomato sauce has about 638 mg or 17 percent of the RDI. It is also rich in Vitamins A, C, E, B6 and copper. The antioxidant lycopene present abundantly in tomatoes combats free radical damage, fights inflammation, and boosts immunity.
FAQS
1. How to Know If My Potassium Level Has Gone Low?
Quite often, Potassium levels are tested for in blood tests when a related illness shows up. Potassium deficiency rarely shows up as isolated symptoms. However, low Potassium can cause muscle cramps, weakness, fatigue, and constipation. The most troublesome complication of low Potassium is heart arrhythmias or irregular heartbeat in people who have heart diseases.
2. How Much Potassium Do You Need Per Day?
The recommended intake of Potassium by the ICMR is 1100 mg/day for children between 1-3 years, 1550 mg/ day for children between 4 to 6 years, 3225 mg/day for the average woman and 3750 mg/day for the average man.
The 12 mentioned foods are the best sources of Potassium. It is ideal to combine as many of them in your diet as possible to get your fill of Potassium, along with other essential nutrients.
Also Read :
Foods That Increase Your Metabolism
Foods That Will Boost Your Energy Levels
Power Foods to Boost Your Stamina
Reference:
https://www.healthline.com/nutrition/high-potassium-foods
https://draxe.com/top-10-potassium-rich-foods/
https://www.myfooddata.com/articles/food-sources-of-potassium.php
https://www.everydayhealth.com/pictures/foods-high-in-potassium/
https://www.healthline.com/nutrition/what-does-potassium-do#section7
https://www.mayoclinic.org/symptoms/low-potassium/basics/when-to-see-doctor/sym-20050632
https://www.nestle.in/nhw/nutrition-basics/nutrients/minerals/sodium-potassium Read more
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Root Canal for Kids - Does Your Child Need It?
Root canal treatment is usually recommended for adults to prevent the loss of a tooth owing to injury or decay. It is an effective and safe means to combat various kinds of a toothache. But if a kid has any dental problem, you may wonder if a root canal is required especially when the milk (primary) teeth are likely to fall out on their own in due course of time. It is important to save baby teeth if possible with paediatric root canal instead of merely extracting the ones that are giving trouble.
What is Endodontic (Root Canal)?
A root canal is the hollow part of the tooth which comprises of the blood vessels, nerve tissues, and other cells. A root canal is also called the pulp. The dental treatment which deals with the root canal is known as endodontic therapy. Endodontic in Greek refers to 'endo' meaning inside and 'deontic' means tooth.
In case the pulp of your kid’s tooth is infected or injured, a paediatric root canal can be a likely option to save the tooth. And contrary to popular belief root canal treatment may not cause pain but often provides relief from the pain.
Are Root Canals Safe for Children?
Root canals are considered safe for children. However, you may like to check and verify the expertise of the dentist regarding root canal procedure and techniques and the kind of dental equipment which may be used to perform the treatment.
Signs that Your Child Needs Root Canal
Root canal treatment is generally for adults. But in some cases, a child may need a root canal as well.
1. Symptoms You May Notice
Take note of your kid’s complaint about tooth pain which is usually the earliest indication of an infection.
Root canal ache can either be dull or intense and your kid may develop sensitivity to cold or hot foods.
You may also notice some swelling or inflammation of gums.
You may see some pus formation in your kid’s mouth.
A child may have a fever.
His lymph nodes may swell.
2. Symptoms that Dentist Notices
Soft tissue variations.
Darkened tooth colour.
Unevenness in teeth.
An indication of drainage from an infected tooth.
3. Symptoms the Tests Determines
The percussion test wherein the dentist will knock on the tooth lightly with a dental tool to ascertain the pain response.
An x-ray of the tooth will be conducted to check for any underlying infection.
The dentist may try to look for radiolucency on a dental x-ray. Radiolucency often refers to the appearance of a white or brown spot at the root of a tooth due to changes in the bone density implying early stages of decay.
The dentist may also employ thermal testing in which teeth are laid bare to cold and hot temperatures to determine teeth’s reaction. The teeth’s response to a stimulus reveals the health of the nerve tissues of the teeth.
Tips for Preparing Your Kid for Root Canal
A kid might get anxious on hearing about a root canal. But if it cannot be avoided, the least that can be done is to prepare a child for the same. Here are some tips to prepare your kid for a root canal:
Try and not let your anxiety pass on to your kid.
Explain to your kid in a calm tone the reason and the steps of the procedure so that he is mentally prepared.
You can also inform him that most doctors commonly use anaesthesia to block any likely sensation of pain.
Explain to your kid that the procedure doesn’t take much time and will be over soon.
Root Canal for Kids with Permanent Teeth
In case of infection or tooth decay for kids with permanent teeth root canal may be done, as the infection can permanently harm your kid’s teeth if not treated properly and timely. So, if your kid with permanent teeth shows signs of sharp toothaches, teeth sensitivity, a broken tooth revealing a nerve or root seek your dentist’s help immediately.
Root Canal Treatment for Milk Teeth
Root canal treatment for milk teeth is not unusual. Baby teeth are vital for your kid’s speech development and eating. Baby teeth also hold the place for adult teeth and help in the proper alignment of the adult teeth when they arise. Root canal for milk teeth may become necessary to prevent any likely spread of infection to the new adult teeth that will come later as your kid grows up.
Is Baby Root Canal Treatment Necessary for Children or Should It be Avoided?
Every dental case can be different and may require different corrective dental procedures. Your dentist can best advise you on the kind of dental procedure your child may need after examining his condition. If your child complains of toothaches or if you notice any signs of infection in his mouth, it is sensible to fix an appointment with your dentist. If the dentist upon examination feels that the baby tooth can be saved and successfully treated with a baby root canal, he may offer it as the necessary treatment.
Alternative Treatment Methods that Can Help Save Teeth
Some of the alternative treatment methods that may help save teeth can be:
Indirect Pulp Treatment
Every tooth has a soft pulp which is full of nerves and blood vessels. In case the pulp gets infected, your kid may experience pain and tooth sensitivity. In case the pulp damage is slight, indirect pulp treatment is a likely treatment wherein the dentist tries to remove as much decay as possible but leaves the pulp. An antibiotic is usually applied before sealing up the tooth.
Pulpotomy
If the pulp decay is covering the crown of the tooth pulpotomy may be the preferred treatment. Pulpotomy includes removal of the damaged pulp from the teeth’s crown, soothing the remaining tissue, sterilizing the area, and then sealing the tooth.
Every child can have different dental experience. Your child may experience only some of the symptoms for a baby root canal. So, follow your instincts and if you feel something is wrong, inform your doctor for guidance and timely treatment.
Also Read: Dental Care For Kids Read more
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Top 10 Parents' Getaway Summer Destinations, When The Kids Are At Nana/Nani's Place!
For a married couple to keep the spark alive, it’s imperative that they spend some time alone with each other on a regular basis. However, once you have kids, it becomes nearly impossible to find this much needed alone time! But with summer vacations almost here, you have the perfect opportunity to getaway for a vacation with your husband - with your kids taken care of by their nana-nanis of course!
For a married couple to keep the spark alive, it’s imperative that they spend some time alone with each other on a regular basis. However, once you have kids, it becomes nearly impossible to find this much needed alone time! But with summer vacations almost here, you have the perfect opportunity to getaway for a vacation with your husband - with your kids taken care of by their nana-nanis of course!
This summer, skip the worries, pack your bags and grab a quick vacation to rekindle your romance! We have prepared for you a list of the top ten most romantic destinations for this summer - beaches, hills, valleys, or something totally unique? Take your pick!
1. Agatti Island, Lakshadweep
A tropical fantasy, Agatti Island is a 5.6 km long island, situated on a coral isle that is in the Union Territory of Lakshadweep. From the sparkling lagoons and the beautiful coral reef to the serene silver beaches and swaying palms, the island has the perfect environment for a romantic getaway that will leave you rejuvenated.
2. Puducherry
Another Union Territory, Puducherry proves to be the perfect holiday destination for those looking for some culture and history paired with astounding beauty. Known as the French Riviera of the East, Puducherry was a French colonial settlement until 1954 because of which you can see French influence in the food, city plan and architecture of the city. The Chunnambar backwaters and Auroville are must visits. A visit to the Puducherry will leave you feeling enriched and refreshed - trust us!
3. Kodaikanal, Tamil Nadu
With its colourful temples, lush tropical forests and beautiful lagoons, Kodaikanal is the ideal holiday destination for a rekindling of the romance in your marriage. Full of lofty peaks, racing rivers and sparkling streams, Kodaikanal embodies the characteristics of South India and will have you coming back for more.
4. Corbett, Uttaranchal
Built in 1935, the Jim Corbett National Park is India's first National Park and is also a safe haven for India’s tigers - perfect for those looking for a wild adventure! Along with tigers, you can spot leopards, sloth bears, jackals, crocodiles, etc. You can also indulge in activities like white water rafting, jeep and elephant safaris and rappelling during your stay. A visit to Corbett is sure to leave you re-energised.
5. Mararikulam, Kerala
Mararikulam, a super clean beach near Alleppey, Kerala, is the perfect destination to relax and soak in the sun. Enjoy some long lazy days and moonlit nights by the beach with your hubby and fulfill your need for some alone time. Don’t forget to relish the authentic South Indian food during your visit!
6. Mashobra, Himachal Pradesh
Located half an hour away from the hustle bustle of Shimla, Mashobara is a small town with pleasant hill climate, abundant orchards, pine covered valleys and grand views of the Himalayas! Leave your worries behind with a simple walk around town to soak in some nature.
7. Jalori Pass
With your hubby by your side, revitalize your love for bike or car adventures with a road trip across the Jalori Pass, one of India's most dangerous roads. The curving roads provide stunning, panoramic views. Make sure to check beforehand as the pass remains closed during peak winters and inclement weather. Also, be very careful!
8. Havelock Island, Andaman & Nicobar
The pristine blue waters of the Havelock Island are the perfect backdrop for some romance with your loved one. A four hour ferry from Port Blair will bring you to a whole new world! Skip the typical touristy vacation with this pick and enjoy some quiet time and romantic seaside dinners - you’re sure to feel like new lovers all over again!
9. Imphal, Manipur
Surrounded by hills on all sides, Imphal is rightly called the ‘Jewel of India’. Soak in the culture, while cuddling up with your hubby as you take in the scenic views of the hills. Imphal is a class apart from conventional romantic places and will give you memories to treasure for life!
10. Nashik, Maharashtra
As unlikely as it sounds, Nashik with its lush vineyards and variety of lakes is a great destination for a quick getaway. Get a taste of life at a vineyard as you enjoy some great wine and scrumptious lunches with your husband. Read more
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Curb Your Cravings With These 6 Simple Hacks!
Food cravings are not something one can easily sweep under the carpet. Not when you have a packet full of potato chips or a cheesy hamburger staring at you in the face. However, a few helpful tips and a sheer strength of will power can help reduce food craving.
In order to curb cravings, one needs to first understand what is food craving and why you crave certain foods. It starts when you try to go on a diet to lose weight. Your body at this point is starved of certain nutrients and this lack of nutrients manifests itself in the form of cravings. Due to your restricted diet the cravings for high-calorie foods becomes all the more intense.
6 Ways to Curb Your Food Cravings
1. Wash Away Your Food Hankering
Sometimes, due to dehydration, you may find yourself craving salty foods; therefore, what you take for food cravings is often your need for water. Drinking plenty of water throughout the day can make you feel full thereby suppressing your food cravings.
2. Stave off Hunger with Proteins
An important thing to remember if you want to know how to get rid of food cravings is that proteins play an important role in this game. They help in making you feel full so you can go longer hours without feeling hungry. Fish, eggs, low-fat cheese, meat, lentils and yogurt are all rich sources of protein, which if included in every meal can help keep cravings at bay.
3. Avoid Artificial Sweeteners
Beverages and drinks that are artificially sweetened induce sugar cravings. Steer clear from them. Try a fresh fruit juice instead. It can satisfy your cravings without piling on the calories. Another good buster of sugar cravings is ginger. Throw in some ginger slices into warm water or have a cup of ginger tea to help you battle the urge to snack on something sweet.
4. Find a Distraction
When overcome by a psychological food craving rather than a physiological one, find something to distract you from your food urges. The idea is to replace eating with an activity that’s emotionally satisfying. A physical activity especially, in the form of a walk, light jog, or a run can quench any desire for indulging your food cravings.
5. Chomp on Some Gum
One of the easiest ways to stop food cravings is to chew gum. Just take care not to chew an excessive amount for it can cause gastric distress. Chew on gum only when the need arises.
6. Monitor Your Food Clock
Long gaps in between meals can cause you to be overcome with hunger pangs. Shorten those gaps by eating small quantities of low-calorie foods every 2 hours or so. Nuts like almonds and pistachios are great to snack on in between meals as they keep you full.
Learning how to control food cravings can be difficult at first but you can do it. When the urge is stronger than ever, try picturing an image of yourself snacking on an ice cream or biting into a slab of chocolate and looking twice your size. There. Read more
Rashmi has added a new answer
Guardian of 0 children
7 hours ago
Q. can I take zanocin 200 during breastfeeding
Rashmi
Mom of a 9 yr 8 m old girl
7 hours ago
A. I’m not aware about what medicine it is for I can only tell you that these basic medicines you can take throughout your lactation it’s not a problem the medicines that you could take before your pregnancy can always be taken during the time of lactation
Rashmi has added a new answer
Guardian of 0 children
7 hours ago
Q. #asktheexpert mam iam 33 weeks now when can I expect delivery date
Rashmi
Mom of a 9 yr 8 m old girl
7 hours ago
A. The basic delivery date is normally 39 to 3 40 weeks of your pregnancy whenever you are ready for your delivery and whenever you hit your labour that’s going to be the right time for you further move your Dr is going to tell you when are you going to deliver with the help of an ultrasound
Rashmi has added a new answer
Guardian of 0 children
7 hours ago
Q. iam 33 weeks pregnant now
Rashmi
Mom of a 9 yr 8 m old girl
7 hours ago
A. What is your question associated with your pregnancy that you haven’t mentioned clearly can you please repost your question providing all the necessary details so at least I know and understand what are you willing to ask and accordingly I can give you help and assistance on that
Jennifer has added a new answer
Expecting Mom due in 3 months
5 hours ago
Q. I am 23 weeks 1 day pregnant. I was feeling the movements actively until today. Baby movements were not that good or maybe I didn’t feel it that way today. Is it a cause of concern? Should I wait for a day or two or should I go and see my gynaecologist?
Please suggest!
Read moreJennifer
Mom of 6 children
4 hours ago
A. please consult ur gynae asap.
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
4 hours ago
Q. she doing from yesterday at night time only once and she having breast milk as well as formula feed nan pro 1 ,I have concern about like this potty yellow and grey ,I want to know it's normal ???
Dr Sameer awadhiya
Paediatrician
3 hours ago
A. Loose motion are most of the time infective where it is associated with fever and vomiting and its known as gastroenteritis where symptbomatic treatment along wjith management for dehydration is required if loose motions are associated with foul smell mucous high grade fever than it could be bacterial infection which needs antibiotics treatment
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