Potassium-rich foods deter muscle cramps

Potassium-rich foods deter Muscle Cramps

What can I eat to help reduce muscle cramping?

Spring is in full swing and park paths are full of joggers and walkers shedding that winter weight. While the workout can be refreshing, cramping muscles late in the night aren't nearly as appreciated.

As some might have been told by their old track coaches, a banana a day keeps the cramping away -- or something like that. Bananas are a good source of potassium rich, and too low a level of this mineral may be one cause of muscle cramping.
Potassium rich foods, an essential nutrient in the diet, is an electrolyte -- an ionized salt in the body that can become electrically charged. Potassium and sodium work together across cell membranes to regulate muscle contractions, among other critical body functions. If there's too little potassium, a condition called hypokalemia can result.
Symptoms include fatigue, muscle weakness and cramping, intestinal complications, and in a worst-case scenario, muscular paralysis.The recommended daily amount of potassium is 2,000 milligrams for anyone 10 years or older, but some health authorities recommend up to 3,500 milligrams a day to help reduce high blood pressure.
Foods higher in potassium include :

• a medium baked potato with skin (721 mg),
• one-half cup dried prunes (633 mg),
• one-half cup raisins (598 mg)
• six fluid ounces of prune juice (530 mg).

Potassium-rich foods in the middle range include :

• a medium banana (467 mg),
• six ounces of orange juice (354 mg),
• one-half cup cooked lima beans (478 mg)
• one-half cup cooked spinach (419 mg).

Lower (but still good) sources of potassium include:

• one ounce almonds (211 mg),
• a medium tomato (273 mg)
• an ounce of sunflower seeds (241 mg).

While bananas may not make you a faster jogger, they could make spring training a little less painful, and that's nothing to monkey around about. Potassium rich foods....

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POTASSIUM RICH PUMPKIN SOUP WITH SPLIT PEAS

POTASSIUM RICH PUMPKIN SOUP WITH SPLIT PEAS

POTASSIUM RICH RECIPE INGREDIENTS

• 1 c. split peas
• 1 c. diced pumpkin
• 1 c. mixed salt meat (pork tail and beef)
• 1 bunch herbs finity soup
• 1 tsp. sugar
• Salt to taste
• 1 whole green hot pepper
• 2 tbsp. tomato ketchup
• 1/2 lb. eddoes
• 1/2 lb. sweet potatoes

POTASSIUM RICH RECIPE INSTRUCTIONS
Soak peas (wash them) in about 4 cups of water overnight. Next day put on to cook in water in which it was soaked. Add 4 cups more water and cook until tender, but hold their shape. Meanwhile cut meat into small pieces. Put on to come to boil. Remove from heat, drain and repeat 3 times (this removes salt). Add fresh water and cook until meat is tender. Add herbs finity soup, pumpkin, meat, tomato ketchup, sweet potatoes, eddoes, and green hot pepper to peas. Don't allow pepper to burst. As soon as flavor is imparted remove pepper.
potassium rich foods:what-foods-are-high-in-potassium

POTASSIUM RICH CHOCOLATE PUDDING BANANA CAKE

POTASSIUM RICH CHOCOLATE PUDDING BANANA CAKE

Potassium Rich Recipes Ingredients

• 1 box chocolate fudge cake mix or any chocolate cake recipe
• 1/4 box of chocolate pudding
• 2 to 3 tsp. ripened bananas, smarhed or crushed before adding to mixture

Potassium Rich Recipes Instructions
Empty box of chocolate cake into mixing bowl and follow directions on package for mixing. Add 1/4 package of pudding mix plus 3 small or 2 large crushed bananas to mixture. Beat according to directions, 2 to 3 minutes with electric beater or approximately 2 minutes - 300 strokes by hand. Can also be made with a scratch made chocolate cake, adding all ingredients. Bake at 350 degrees about 30 to 35 minutes. Check when cooked with dry top. Frost if you want.
potassium rich foods: people-at-risk-of-potassium-deficiency

People at Risk of a Potassium Deficiency

People at Risk of a Potassium Deficiency
Potassium deficiency are risky for people who are :
* Alcoholics
* People taking Diuretics - Especially thiazide or furosemide
* People with severe vomiting or diarrhea
* Anorexics or bulimics
* People with a magnesium deficiency
* People taking Certain Medications13,14
o Beta-adrenergic agonists - Epinephrine
o Decongestants - Pseudoephedrine, phenylpropanolamine
o Bronchodilators - Albuterol, terbutaline, pirbuterol, isoetharine, fenoterol, ephedrine, isoproterenol, metaproterenol, theophylline
o Tocolytic (labor suppressing) agents - Ritodrine, nylidrin
o Diuretics - Acetazolamide, thiazides, chlorthalidone, indapamide, metolazone, quinethazone, bumetanide, ethacrynic acid, furosemide, torsemide
o Mineralocorticoids - Fludrocortisone
o Substances with mineralocorticoid effects - Licorice, carbenoxolone, gossypol
o High-dose glucocorticoids
o High-dose antibiotics - Penicillin, nafcillin, carbenicillin
o Other - Caffeine, phenolphthalein, sodium polystyrene sulfonate
Potassium Rich Foods...

Potassium-rich foods can help offset high salt diet contribution to osteoporosis.

Potassium-rich foods can help offset high salt diet contribution to osteoporosis.

Eating potassium-rich foods such as bananas tomatoes and orange juice can help prevent osteoporosis for postmenopausal women by decreasing calcium losses, according to a UCSF study. In postmenopausal women the consumption of excessive salt has been shown to increase the level of bone minerals excreted through urine, although salt does not seem to effect younger women or men in a similar fashion, said study author Deborah Sellmeyer, MD, UCSF assistant adjunct professor of endocrinology and metabolism. While the benefits of dietary calcium and vitamin D for preserving bone density have long been established, the UCSF study is the first to examine the role of potassium in preventing bone density loss exacerbated by a high-salt diet.

Nsteoporosis affects an estimated 44 million Americans, mostly women. It causes bones to become fragile and more likely to fracture. The National Osteoporosis Foundation estimates that 55 percent of Americans aged 50 and older are at risk for the largely preventable disease. "For women at risk of osteoporosis, eating more fruits and vegetables is a simple way to help prevent the adverse effects of a typical American high salt diet," said Sellmeyer.

Although no studies have directly measured the level of dietary salt necessary to adversely affect bone mineral excretion, Americans eat twice as much salt (sodium chloride) as they should, according to the National Institutes of Health (NIH). The NIH recommends consumption
of no more than 6 grams, or about 1 1/2 teaspoons, of salt daily for cardiac health.

In the UCSF study, 60 healthy postmenopausal women were placed on a low salt diet (two grams / day) for an initial three weeks while their level of excreted calcium was measured. The level of excreted NTX, a bone protein, was also measured. A higher NTX level indicates that more bone is being broken down, or reabsorbed, leaving women at increased risk for fractures. Potassium rich foods.....

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Top TEN Foods Highest in Potassium Minerals

Top TEN Foods Highest in Potassium Minerals

#1: Dried Herbs
Long used for medicinal purposes, herbs are packed with nutrients and potassium is no exception. Dried Chervil contains the most potassium with 4.7g (135% RDA) per 100g serving, or 95mg (3% RDA) per tablespoon. It is followed by Dried Coriander (3% RDA) per Tblsp, Dried Parsley (2% RDA), Dried Basil, Dried Dill, Dried Tarragon, Ground Turmeric, Saffron, and finally Dried Oregano with 50mg (1% RDA).

#2: Avocados
Avocados are great when made into guacamole or in a salad. 100 grams will provide 485mg of potassium or 14% of the RDA. That is 1.1g (32% RDA) in one cup pureed, and 975mg (28% RDA) in a single avocado (201 grams).

#3: Paprika and Red Chili Powder
Either paprika or red chili powder add a nice kick to any dish, and with all the potassium they provide you have good reason to start adding them. Paprika provides the most potassium with*2.3g (67% RDA) per 100 gram serving, or 164mg (5% RDA) per tablespoon. Chili powder will provide 1.9g (55% RDA) per 100 gram serving or 153mg (4% RDA) per tablespoon.

#4: Cocoa Powder and Chocolate
Dark chocolate is an excellent source of iron and zinc in addition to potassium. Pure cocoa powder without any fat, milk, or sugar, provides the most potassium with 1.5 grams (44% RDA) in a 100g serving, or 1.3g (37% RDA) per cup, and 76mg (2% RDA) per tablespoon. Unsweetened baking chocolate provides 830mg (24% RDA( per 100 gram serving or 241mg (7% RDA) per square. Most sweetened milk chocolates will provide around 272mg (11% RDA) per 100 gram serving, and 164mg (5% RDA) per bar (1.5oz).

#5: Dried Apricots, Prunes, Zante Currants, and Raisins
Most common as a snack, dried apricots and prunes can also be chopped and served in a salad. A good source of fiber and many other vitamins, apricots provide 1.9g (53%RDA) of potassium per 100g serving (about 20 dried apricots). Prunes provide 1g (30% RDA) per 100g serving, or 1.4g (40% RDA) per cup. Zante currants are really a type of grape and taste very similar to raisins. Zante currants provide 892mg (25% RDA) of potassium per 100g serving, or 1.3g (37% RDA) per cup. Raisins provide almost the same amount with 825mg (24% RDA) per 100 gram serving, or 1.2g (24% RDA) per cup.

#6: Pistachios and Other Nuts
Pistachios are a delicious snack, and a great addition to salads. 100 grams (~3/4cup) will provide 1g (30% RDA) of potassium. Other nuts high in potassium include Beechnuts (29% RDA per 100g), Ginko nuts (29% RDA), Chestnuts (28% RDA), Almonds (21% RDA), Hazelnuts (19% RDA), Cashews (18% RDA), Pine nuts (17% RDA), Coconuts (16% RDA), and Walnuts (15% RDA).

#7: Seeds (Pumpkin, Squash, Sunflower, and Flax)
A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 919mg (26% RDA) of potassium per 100g serving, 588mg (17% RDA) per cup. If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside. Sunflower seeds are also a good source of potassium, providing 850mg (24% RDA) per 100 gram serving, or 1.1g (31% RDA) per cup. Flax seeds provide 813mg (23% RDA) of potassium per 100 gram serving, or 1.4g (39% RDA) per cup, and 81mg (2% RDA) per tablespoon.

#8: Fish (Pompano, Salmon, Halibut, Tuna)
Fish has many health benefits and is a great source of potassium. Pompano provides the most with 636mg (18% RDA) per 100 gram serving, or 540mg (15% RDA) per fillet (3 ounces, 85 grams). It is followed by Salmon which provides 534mg (15% RDA) per 3 ounce serving, Halibut, Yellow Fin Tuna, Lingcod, Mackerel, Anchovies, Herring, Cod, Snapper, Rockfish, Tilefish, Grouper, and finally Trout with 394mg (11% RDA) in a 3 ounce serinvg. Cooking fish with dry heat is the best way to preseve the potassium content.
#9: Beans
White beans provide the most potassium with 561mg (16% RDA) per 100 gram serving, 1g (29% RDA) per cup cooked. White beans are followed by Adzuki Beans, Soy Beans, Lima Beans, Pinto Beans, Kidney Beans, Great Northern Beans, Navy Beans, Pigeon Peas, Cranberry (Roman) Beans, French Beans, Lentils, Split Peas, Black Beans, Hyancinth, and finally Yardlong Beans with 539mg (15% RDA) per cup cooked.

#10: Dates (Medjool)
Dates are great as a snack, as an addition to fruits salads, or even savory stews. Medjool dates provide 696mg (20% RDA) per 100 gram serving, or 167mg (5% RDA) in a single date.

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List of Foods Rich in Potassium

List of Foods Rich in Potassium

Foods with Potassium	Serving Size	Potassium (mg)
Apricots, dried	10 halves	407
Avocados, raw	1 ounce	180
Bananas, raw	1 cup	594
Beets, cooked	1 cup	519
Brussel sprouts, cooked	1 cup	504
Cantaloupe	1 cup	494
Dates, dry	5 dates	271
Figs, dry	2 figs	271
Kiwi fruit, raw	1 medium	252
Lima beans	1 cup	955
Melons, honeydew	1 cup	461
Milk, fat free or skim	1 cup	407
Nectarines	1 nectarine	288
Orange juice	1 cup	496
Oranges	1 orange	237
Pears (fresh)	1 pear	208
Peanuts dry roasted, unsalted	1 ounce	187
Potatoes, baked,	1 potato	1081
Prune juice	1 cup	707
Prunes, dried	1 cup	828
Raisins	1 cup	1089
Spinach, cooked	1 cup	839
Tomato products, canned sauce	1 cup	909
Winter squash	1 cup	896
Yogurt plain, skim milk	8 ounces	579

USDA Nutrient Database for Standard References, Release 15 for Potassium, K (mg). Potassium rich foods

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