October 07, 2010
Ask the Nutritionist: Potassium
A reader recently asked me to do a post on potassium because her husband needs more in his diet. Here is some information:
Why does having enough potassium matter? Potassium (also known as K) helps to reduce the risk of stroke and hypertension (high blood pressure). It is necessary for the a body’s growth and maintanance. It helps to keep a normal water balance between the cells and body fluid. It also helps with the contraction of muscles and plays a role in the response of nerves.
How much Potassium to have per day: You should get at least 4000 mg of potassium each day.
Foods High in Potassium:
-Orange juice
-Potatoes
-Bananas
-Cantaloupe
-Avacado
-Tomatoes
-Soybeans (AKA edamame)
-Broccoli
-Apricots
-Garlic
-Brown rice
-Grapefruit
-Prunes
-Mushrooms
-Spinach
-Beans
-Soy products
-Turkey
-Salmon and brown rice with sautéed garlic, broccoli, mushrooms, and spinach
-A fruit salad with chopped oranges, bananas, apricots, and cantaloupe.
Why does having enough potassium matter? Potassium (also known as K) helps to reduce the risk of stroke and hypertension (high blood pressure). It is necessary for the a body’s growth and maintanance. It helps to keep a normal water balance between the cells and body fluid. It also helps with the contraction of muscles and plays a role in the response of nerves.
Foods High in Potassium:
-Orange juice
-Potatoes
-Bananas
-Cantaloupe
-Avacado
-Tomatoes
-Soybeans (AKA edamame)
-Broccoli
-Apricots
-Garlic
-Brown rice
-Grapefruit
-Prunes
-Mushrooms
-Spinach
-Beans
-Soy products
-Turkey
-Salmon
Some Examples of High Potassium Meals:
-Brown rice and beans with salsa and chopped avocado on top.
Here is a great chart showing how much potassium is in certain foods:
Share this post:
Tags:
ask the RD
Hey, thanks for stopping by my blog. I am now your newest follower! You have a great blog here, I can't wait to read more!
ReplyDeleteLittle Foot
http://bigfoottribe.blogspot.com
New follower! Would love you to follow back at To Spend Or Save.
ReplyDeletehttp://tospendorsave.blogspot.com
-Mary
Thanks for stopping by my blog! I am so interested in nutrition so I definitely look forward to reading more from you!! :)
ReplyDeleteWhat a comprehensive and excellent post about potassium! There were some foods that are high in potassium that I already new about (like bananas), but was surprised and happy to see some other favorite foods on the list (Edamame & Apricots). I really love the way your rounded out the post with the menu ideas. The photo and description of the brown rice with the beans and avocado made me hungry. What a healthy and delicious treat! So happy to meet you!
ReplyDeletei had no idea how much potassium was in other foods (besides the banana - that seems to be the go to!) Thanks for sharing and I'm glad you found me on Cammo Style Love! can't wait to read more :)
ReplyDeleteGreat blog! Glad to find you from the blog hop!
ReplyDeleteOm... And Then Some
http://rduxler.blogspot.com
Hi Amanda, I am a new follower, excited to learn from your blog!
ReplyDeletehi, i am your newest follower. you have nutritious and delicious blog. thanks coming at my blog. cheers!
ReplyDeleteHi! I'm your newest follower...looks like some great info you are sharing... thank you!
ReplyDeleteMalia
www.yesterdayontuesday.com
Hi, Amanda.
ReplyDeleteThanks for answering my question--Finally had some time to log in!
This is just like having my own personal nutritionist!!!
I found a recipe in this month's Cooking Light that has beans, spinach and tomatoes (with chicken). Guess what The Husband is getting for supper!
Thanks again!
I always eat a banana before and after I play a basketball game to prevent cramps. Potassium foods are known for preventing injuries like cramps and can also take care of our health.
ReplyDelete