Role of Potassium in Health

Role of Potassium Rich Foods in Health

Many people know that high sodium intake may lead to hypertension. Approximately 10 percent of people with high blood pressure are sensitive to dietary salt (or sodium). A reduction in sodium helps lower blood pressure in all people with hypertension.

Newer evidence suggests that dietary potassium may play a role in decreasing blood pressure. Potassium is involved in nerve function, muscle control and blood pressure. A diet low in potassium and high in sodium may be a factor in high blood pressure. Increasing potassium in the diet may protect against hypertension in people who are sensitive to high levels of sodium.

For people who have hypertension, following an overall eating plan called DASH (Dietary Approaches to Stop Hypertension) may be useful for lowering blood pressure. The DASH diet is higher in potassium, magnesium, and calcium, and lower in total fat, saturated fat, and sodium than the typical American diet. For more information about the DASH eating plan or diet and hypertension in general refer to fact sheet 9.318, Diet and Hypertension.

However, taking potassium supplements is generally not recommended for people with high blood pressure. Instead, a variety of potassium-rich foods should be eaten daily.

Athletes also may need more potassium to replace that lost from muscle during exercise and the smaller amount lost in sweat. Low potassium can cause muscle cramping and cardiovascular irregularities. Eating foods high in potassium can prevent these symptoms. One cup of orange juice, a banana or a potato is sufficient to replace the potassium lost during one to two hours of hard exercise. Sport drinks are poor sources of potassium.
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Potassium Rich Foods

Potassium Rich Foods

If you are deficient in something, potassium included, then consume more of it, in this case food, but does that include potassium rich foods?
Potassium and its significant counterpart, Sodium, often are completely misunderstood when it comes time for one to explain it. In fact, those self-declared health geniuses that are clueless about the benefits of each component and the fact that they work hand in hand within your body is a fundamental detail that is often missed in today's healthy diet commentary.
Worse, are the healthy eat and diet nuts that are quick to point to the banana as an excellent source of Potassium, but in the same breath ridicule anyone who adds salt (or sodium) to their daily diet.
Potassium and Sodium both, work in harmony with each other in your body. Potassium itself is a mineral. In an attempt to simplify a seriously complex explanation, Potassium resides on the inside of your cells, while Sodium resides in the fluid surrounding each cell. When proper levels of each are in place, your body works in optimal fashion. Keeping the two balanced, Potassium and Sodium both in check, ensures both your nerves and muscles function properly. Logically, one might think if you were depleted of Potassium, you should simply change your diet. Just because you are eating potassium rich foods that are healthy, does not conclude you are on the right path, at all.
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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.
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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.
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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. 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
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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