Potassium is a mineral that plays an important role in regulating blood pressure. The U.S. Dept of Agriculture recommends that most people get 4,044 milligrams of potassium each day.
Here are some good food sources of potassium, says the American Academy of Family Physicians:

* Potatoes, both sweet and regular.
* Beans; especially lima beans, soybeans, white beans and kidney beans.
* Yogurt and skim milk.
* Bananas, peaches, cantaloupes and honeydew melons.
* Fish, such as halibut, yellowfin tuna, rockfish and cod.
* Tomato products, such as tomato sauce, juice, puree and paste
* Coconut water

Potassium rich foods....

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 - Ritodrhne, 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
So therefore consume more potassium rich foods

Potassium Rich Foods...

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. 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.
Potassium Rich Foods 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).
Potassium rich foods....


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.

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.
very-good-category-of-foods-with potassium



  • 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
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 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