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Importance of Potassium

Eat to your good health

Eat to your good health!

Have you ever had leg cramps and heard that you should “go eat a banana” because your potassium may have been low? Potassium is one of the key nutrients that we all need but often don’t get enough of.  Because of the high amount of processed food and low amount of fruit and vegetables we eat these days the average person gets only 1/3 the potassium that our grandparents and great-grandparents would have ingested 100 years ago. New research continues to show how important potassium is for the body. Potassium has long been known for its benefits of bringing down high blood pressure (or maintaining healthy blood pressure levels) but did you also know that it helps reduce the occurrence of kidney stones, renal disease, osteoporosis, and heart disease while increasing energy levels, and reducing irritability. While it is easy to not get the full 4,700 mg of potassium that adults should aim for each day it is nearly impossible to get too much potassium.* So how can you insure that you are getting enough potassium? Add these potassium rich foods to your daily diet and you will be on the fast track to enjoying these natural health benefits.

Apricots
• 1 cup = 1510 mg (32% DV)
Leafy Greens
• 1 cup of cooked beet green = 1,300 mg (27% DV)
• 1 cup of cooked swiss chard= 961 mg (20.4% DV)
• 1 cup of cooked spinach = 839 mg (18% DV)
White Beans
• 1 cup cooked = 1004 mg (21.4% DV)
Potatoes
• Medium baked potato with skin = 926 mg (20% DV)
• Medium Sweet Potato = 542 mg (11.5% DV)
Avocados
• 1 Average medium avocado = 975mg (20%)
Baked Acorn Squash
• 1 cup cubed = 899 mg (19% DV)
Yogurt – Plain
• 1 cup = 625 mg (13% DV)
Fish – One 3 oz Filet Baked or Grilled
• Salmon = 534mg (11% DV)
• Other good choices are Halibut (9% DV) or Yellow fin Tuna (9% DV)
Mushrooms
• White ~ 1 Cup sliced = 428 mg (9% DV)
Bananas
• 1 Average Banana = 422 mg (9% DV)
• 1 cup mashed = 806 mg (17% DV)

 

IMPORTANT NOTES: 

*If you are on dialysis or have a special condition consult your physician before you make any changes to your diet.

Daily Value (DV) is calculated based on the suggested 4700 mg per day.

This blog is produced in order to provide general information on chiropractic care, natural health, nutrition and pain relief.  The statements herein are not intended to be used as medical advice.  IMPORTANT MESSAGE: If you are seeking immediate assistance on a matter involving urgent health care, personal safety, the safety of others or any other issue requiring immediate attention, please do not use this blog or website. Instead, IF YOU ARE EXPERIENCING OR HAVE KNOWLEDGE OF AN EMERGENCY INVOLVING IMMEDIATE DANGER OR PHYSICAL HARM TO YOU OR TO ANOTHER, PLEASE CALL 911. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

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References
http://www.ncbi.nlm.nih.gov/pubmed/18724413
http://www.health.harvard.edu/press_releases/diet-can-lower-blood-pressure-as-much-as-taking-a-medication
http://www.healthaliciousness.com/articles/food-sources-of-potassium.php
http://www.huffingtonpost.com/2012/09/20/potassium-foods-banana_n_1898078.html#slide=1544385

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