WHY YOU NEED POTASSIUM
& WHICH FOODS HAVE A LOT OF IT
Towards the bottom of this page there is a large list
with more foods that have a lot of Potassium.
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Potassium is an extremely important mineral for the body.
In short, you need it to live!
- Potassium is a mineral & electrolyte
- It plays a significan role in metabolism, water & chemical balance in the body
- Muscle contractions nerve impulses & regulation of your heartbeat require potassium
- Defficiences of potassium have been linked to an increased risk of
1. Hypertension
2. Kidney stones
3. Osteoporosis
4. Carboydrate intolerance
5. Stroke
6. Cardiovascular disease - Without potassium, the body will be unable to
1. Build muscle & proteins
2. Maintain healthy & regular body growth
3. Control the electrical pulses the make the heart beat
4. Break down carbohydrates - Diets high in potassium
1. Have been found to protect against osteoporosis & kidney stones
2. Diets rich in potassium could offset the effects of sodium on blood pressure & thus reduce
the risk of hypertension & stroke - Muscles require potassium to store carbohydrates in the form of glycogen so when the body
needs calories potassium assists the breakdown of glycogen to provide energy for the brain
& nervous system - Studies suggest boosting your potassium intake & curbing salt & sodium can slash your stroke risk by 21%& may also lower your odds of developing heart disease
- Very high or low levels of potassium in the body cause irregular heartbeat that can lead to stroke & cardiac arrest
- Too much potassium, usually from supplements, can be dangerous, so try to get your intake from healthy eating unless a doctor says otherwise
- It is recommended that adults should consume 4.7g (4700 mg) of potassium each day
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Eating more of these potassium rich foods
can lower your risk
of high blood pressure, stroke & heart disease
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Adults including including pregnant women
&
anyone 14 & older
should have 4.7g daily (4,700 milligrams)
Women who are breast feeding should have
5.1g daily (5,100 milligrams)
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- Acorn Squash - Medium - 1 C 899 mg
- Apricots - Dried - 1/2 C 755 mg
- Avocado - 1 whole - 1068 mg or 1.068 g
- Bananas - Large - 422 mg - fills you up, boosts metabolism
- Barley - 1 C - 831.7 mg
- Beans
1. 1/2 C White beans, adzuki beans (canned) & soybeans - 500 - 600 mg
2. Kidney, lima & lentils are almost as high in mg
- Beet Greens - 1/2 C 644 mg - but they're slightly bitter
- Blackstrap Molasses - 1 T of the thick dark molassles 500 mg & has iron & calcium
- Cantaloupe - 1 C - 450 mg
- Carrot Juice - 3/4 C - good for eyes & vision
- Coconut Water - 1 C - 600 mg
- Dates - Medjool - 4 pieces - 650 mg
- Edamame - 1/2 C 500 mg - fights inflamation
- Fish
1. Halibut or tuna 500 mg
2. Cod & farm raised Rainbow Trout have plenty of potassium & increases life span &
reduces death by heart disease
3. Salmon (red & smoked) 800 mg
4. Pollock, salmon (Atlantic); sardines, tuna 400 - 500 mg - Kale (cooked) - 1 C - 400 mg
- Milk (non-fat)- 1 C 372 mg - 1% has a little less mg - add to smoothies if you don't like milk
- Mushrooms - 1 C - 428 mg
- Nuts
1. Almonds - 23 almonds dry roasted 200.1 mg
2. Walnuts - 14 haved walnuts - 125 mg - Orange Juice - 3/4 C 355 mg - fresh squeezed is best - also a good source of calcium, folate
& several B vitamins - Peach - 600 mg
- Peas
1. Black eyed - 1 C - 625 mg
2. Sweet peas - 1 C - 350 mg - Prune - 600 mg
- Potato
1. Baked with skin - 900 - 950 mg
2. Baked without skin - 550 mg - Prunes
1. Juice - 3/4 C 530 mg
2. Stewed prunes - 1/2 C stewed prunes 400 mg these are good for regularity
& they also keeps bones stronger than apples - Quinoa - 1 C - 300 mg
- Seeds (dried kernels) pumpkin, sunflower; pistachios - 250-300 mg
- Spinach - 1 C - 839 mg
- Sweet Potato Yam - 900 - 950 mg
- Swiss Chard - 1 C - 1,000 mg
- Tomato Paste & Puree - 1/4 C 664 mg & 1/2 tomato juice 546 mg
- Winter & Spagetti Squash - 1/2 C 448 mg - less than 50 calories
- Yogurt - 8 oz plain non-fat 579 mg also has probiotics, natural bacteria, aids indigestion
& keeps your gut healthy
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