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 SizePotassium (mg)
Apricots, dried10 halves407
Avocados, raw1 ounce180
Bananas, raw1 cup594
Beets, cooked1 cup519
Brussel sprouts, cooked1 cup504
Cantaloupe1 cup494
Dates, dry5 dates271
Figs, dry2 figs271
Kiwi fruit, raw1 medium252
Lima beans1 cup955
Melons, honeydew1 cup461
Milk, fat free or skim1 cup407
Nectarines1 nectarine288
Orange juice1 cup496
Oranges1 orange237
Pears (fresh)1 pear208
Peanuts dry roasted, unsalted1 ounce187
Potatoes, baked,1 potato1081
Prune juice1 cup707
Prunes, dried1 cup828
Raisins1 cup1089
Spinach, cooked1 cup839
Tomato products, canned sauce1 cup909
Winter squash1 cup896
Yogurt plain, skim milk8 ounces579

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

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What is Potassium Deficiency (Hypokalemia)?









What is Potassium Deficiency (Hypokalemia) ?

Potassium Rich Foods
Potassium deficiency (hypokalemia) can be fatal at times if not taken care of. A person may also develop Potassium deficiency due to extra excretion of Potassium or lower quantity of Potassium in daily diet.
Symptoms of Hypokalemia:
Hypokalemia ranges from very ornate to severe level. A person suffering from simple/harmless/primary staged hypokalemia may experience no symptoms at all, but general symptoms of hypokalemia are:
* Fatigue
* Patient may experience problems such as Myalgia and muscular weakness
* Patient may experience hyponatremia and also may experience confused i.e. anxiety.
* Acme problem
* Skin related problems such as blistering, skin eruptions, dryness of skin etc.
* Temporary memory loss or problems such as weak memory etc.
* Patient is prone to heart related problems, such as heart deterioration.
* Digestive system also may get affected due to potassium deficiency leading to hypertension, improper sleep, nervous system deterioration, depression, constipation etc.
* In some cases patient may experience ringing/noise in ear.

There can be more than one reasons of potassium deficiency (hypokalemia) in a person such as lower level of Potassium in daily diet (i.e. insufficient potassium consumption), excess
potassium excretion through bowel motions or urine, if a person is undergoing medication that as a side effect causes lowering in Potassium level in body, if a patient is suffering from problems such as diabetic ketoacidosis, related to renal salt transporters (Bartter Syndrome or Gitelman Syndrome), it may lead to hypokalemia, if a person is suffering from diseases which cause excessive excretion of potassium through bowel motion or urination can lead to hypokalemia etc.

Treatments available for hypokalemia:
Your physician may also suggest you medication to improve Potassium level in your body.
In order to avoid Hypokalemia, you should prefer potassium rich food and balanced diet in your daily meal.
Include Potassium rich food are as follow :
Orange, banana, potato, tomato, watermelon, beans, some type of cereals, dried fruits such as peaches, dates, apricots, raisins etc., meat, grapes, milk, egg-yogurt, spinach etc.

Potassium Rich Food

What foods are high in potassium?

WHAT FOODS ARE HIGH IN POTASSIUM ?

Potassium rich foods include the following food :

Bananas Oranges Apricots Avocado Strawberries Potatoes Tomatoes Cucumber Cabbage Cauliflower Chard Bell pepper Eggplant Squash Crimini mushrooms Brussels sprouts Turmeric Parsley Spinach Broccoli Tuna Halibut

Here is a list of some foods high in potassium and their potassium rich content from the USDA National Nutrient Database:

Potassium Rich Foods Weight Measure Potassium Content
  • Raw, baby carrots 10 1 medium 24 mg
  • Raw Lettuce 10 1 leaf 19 mg
  • Raw Onions 14 1 slice 20 mg
  • Fresh Strawberries 12 1 strawberry 18 mg
  • Raw Garlic 3 1 clove 12 mg
  • Honey 21 1 tablespoon 11 mg
  • Raw Radishes 4.5 1 radish 10 mg
  • Raw Peppers 10 1 ring 18 mg
  • White Bread 23 1 slice 17 mg
  • Papayas 304 1 papaya 781 mg
  • Lima Beans 188 1 cup 955 mg
  • Plantains 179 1 medium 893 mg
  • Jerusalem Artichokes 150 1 cup 644 mg
  • Bananas 118 1 banana 422 mg
  • Oat Bran 94 1 cup 532 mg
  • Tomatoes 255 1 cup 528 mg
  • Cucumber 301 1 large 442 mg
  • Cantaloupe 160 1 cup 427 mg
  • Pears 75 1 pear 333 mg
  • Mangoes 207 1 mango 323 mg

Potassium Rich Food

Effects of Potassium Deficiency

EFFECTS OF POTASSIUM DEFICIENCY

Potassium rich foods....Known causes of potassium deficiency include excessive diarrhea and vomiting. If the vomiting is self-induced, as in bulimia, psychiatric treatment may be indicated.
Hyperthyroidism, an illness of the thyroid, the main hormone producing gland, is also known to cause potassium deficiency. There are numerous treatments available for hyperthyroidism, all requiring some level of medical supervision.Medications known to increase the likelihood of potassium deficiency include diuretics, cortisones and drugs for controlling high blood pressure. Alternate medications and/or treatments can be explored with a medical professional. If changing medications is not feasible, it may be necessary to supplement with potassium or mineral tablets.

It has been suggested that potassium deficiency may be a side effect of malfunctioning kidneys that contributes to rheumatoidal arthritis; currently there is little data to support this theory. However, hyperkalemia, or excessive potassium in the blood, has been linked to kidney problems. Potassium rich foods..


Potassium-rich-supplements

POTASSIUM Rich Foods








POTASSIUM RICH FOODS
This are the lists of foods rich in potassium.

Fruits High In Potassium
:
  • Apricot,
  • cantaloupe,
  • coconut,
  • grapefruit,
  • honeydew,
  • orange juice,
  • papaya,
  • peach,
  • fruit cocktail

Fruits With A Moderate Amount Of Potassium

  • Apple,
  • cherries,
  • banana,
  • dates,
  • grapes,
  • lemons,
  • oranges,
  • mangos,
  • pineapple,
  • plantain,
  • prune juice,
  • raspberries,
  • raisins,
  • strawberries,
  • tangerine,
  • watermelon
Fruits With A Low Amount Of Potassium

Pears & plums

Vegetables High In Potassium
  • Artichoke (cooked),
  • asparagus,
  • bell peppers,
  • beet,
  • greens,
  • bamboo shoots,
  • broccoli, cabbage (cooked),
  • cauliflower,
  • celery,
  • chard chicory,
  • chinese cabbage ,
  • collards,
  • cucumbers,
  • dandelion,
  • dill pickles,
  • endive,
  • escarole,
  • mushroom,
  • parsley,
  • radishes,
  • spinach,
  • summer squash,
  • tomato,
  • turnip,
  • zucchini,
  • blackeyed peas,
  • lima beans,
  • winter squash,
  • white potato,
  • black beans,
  • garbanzo beans,
  • great northern beans,
  • lentils,
  • navy beans,
  • pinto beans,
  • kidney beans,
  • soybeans,
  • avocado
Vegetables With A Moderate Amount Of Potassium

Beets, carrots, eggplant, ginger root, kale, mustard greens, okra, parsnips, pumpkin, rhubarb, rutabaga, sauerkraut, scallion, stringbeans, sweet potatoes

Meat With A Moderate Amount Of Potassium

Flounder, halibut, liver, rabbit, sardine, salmon, turkey

Miscellaneous Foods With A Low Amount Of Potassium

Peanut butter, graham crackers, saltine crackers, rice, grits, green peas, corn, steak, oysters, haddock, ham, cottage cheese, lamb, veal, margarine, butter, mayonnaise, chestnuts, pecans, peanuts, sesame seeds

Potassium Rich Foods : importance-of-potassium.

The Importance of Potassium

The Importance of Potassium

Potassium is a mineral salt (electrolyte) that is essential for maintaining the balance of pH levels in our body fluids. Potassium plays an important role in regulating our blood pressure, bone mass, nervous system, muscle function, and heart, kidney, and adrenal functions. Low levels of potassium can cause potassium deficiency and bring on a whole host of health problems.

People with a potassium deficiency are said to be suffering from Hypokalemia. The usual suspects are a poor or inadequate diet that precludes potassium rich foods, or too many experimental and fad diets. People with diabetes and kidney problems are also likely to suffer from mineral imbalance.

You will know that you are deficient in potassium if you find yourself experiencing an overall weakness and seem to be constantly fatigued. Potassium deficiency can lead to high blood pressure or hypertension problems, strokes, and heart irregularities.
Potassium Rich Food supplement click here

Potassium Rich Supplements









Potassium Rich Supplements


Why would someone supplement potassium?
Potassium is a key ingredient to maintain a healthy heart, muscle function, food metabolism, kidneys, nerves, and your digestive system. While certain foods naturally will provide adequate potassium levels to most men and women, there are select individuals who need much more than what can be obtained through the eating of food.
Potassium supplements are necessary for those who have either temporary or permanent ailments that deplete their body of potassium, such as: hypertension, vomiting, diarrhea, high
blood pressure, dehydration, diuretic use, kidney disease, and GI disease (gastrointestinal disease). Potassium supplements are specifically made to replenish, replace or prevent
potassium deficiency.

When should a potassium supplement be taken?
Depending on the specific supplement being taken or prescribed, both dosage and frequency can vary greatly. Much of the time, however, potassium supplements are often taken two to four times per day, and usually with food. Your local pharmacist or doctor can help you if you should have any question or concern regarding your supplement.

What forms of potassium are commonly used?
Potassium rich supplements can be found in liquid form taken orally, in a powder, tablets (like aspirin), capsules, granules, or effervescent tablets made to dissolve in water. Of each variety, the release of the potassium may be immediate or have a longer lasting effect, being time-released. But, overall, it is safest and often suggested to get your potassium not through prescription drugs, or prescribed supplements, but food. Eat mineral rich foods that either have
low potassium or high potassium, depending on the objective.

What brand names are most common?
Cena-K, Effer-K, Gen-K, Glu-K, K-8, K+ 10, Kaochlor 10%, Kaochlor S-F 10%, Kaon, Kaon-Cl, Kaon Cl-10, Kaon-Cl 20% Liquid, Kato, Kay Ciel, Kaylixir, K+ Care, K+ Care ET, K-Dur, K-Electrolyte, K-G Elixir, K-Ide, K-Lease, K-Lor, Klor-Con 8, Klor-Con 10, Klor-Con EF, Klor-Con Powder, Klor-Con/25 Powder, Klorvess, Klorvess Effervescent Granules, Klorvess 10% Liquid, Klotrix, K-Lyte, K-Lyte/Cl, K-Lyte/Cl 50, K-Lyte/Cl Powder, K-Lyte DS, K-Norm , Kolyum, K-Sol, K-Tab, K-Vescent, Micro-K, Micro-K 10, Micro-K LS, Potasalan, Rum-K, Slow-K, Ten-K, Tri-K, Twin-K .

How should you properly take your potassium rich supplement?
Always carefully read your prescription bottle for specific instructions for consuming. Both tablets and capsules should be taken whole; avoid chewing if possible. Some individuals who have trouble swallowing pills may have difficulty doing otherwise, and that is o.k.. If your potassium supplement is in the form of a powder, liquid, granule, or effervescent tablet, be certain to mix your potassium thoroughly in water, before drinking.Using cold water can aid in masking unfriendly flavors, and adding your favorite fruit juice to your glass can help make your potassium easier on your taste buds. Whichever form your potassium supplements are in, taking your dosage with a full glass of water is recommended. Again food, either high in potassium or low in potassium is most accessible and safest.

What are the more common forms of potassium?
Potassium Acetate, Potassium Bicarbonate, Potassium Bicarbonate and Potassium Chloride, Potassium Bicarbonate and Potassium Citrate, Potassium Chloride, Potassium Gluconate, Potassium Gluconate and Potassium Chloride, Potassium Gluconate and Potassium Citrate.

How do you know if your potassium supplement is working?
Routine check and monitoring by your doctor will determine the best course of action. The doctor may monitor your progress through blood tests, or depending on why you are supplementing your potassium intake, via an electrocardiogram machine.

What should you do if you forget or miss a dose of the potassium rich?
Consult your doctor. But, most times, simply taking your regular dose upon remembering, and then spacing out the remaining doses for the rest of that day, usually will suffice.You should not however take more than one dose at a time. If you missed for example, two doses, you should not assume that taking double the dose upon remembering is the right course of action. Too much potassium at a given time can be seriously dangerous to your body.

Are there any known side effects to potassium rich supplements?
Yes. Although not common when proper dosage is followed, becoming sick to your stomach, vomiting (from mild to severe, sometimes vomiting blood), diarrhea, mental confusion, gas,
cramps, stomach pain, darkened bowel movements, pale or gray skin, light headedness, a heaviness in your legs and / or arms, pain in your chest, notable fatigue, some or all could
occur.And in severe cases, even a heart attack. Many of these symptoms are rare, but precaution should always be stressed. When and if any of these symptoms or reactions occur, possibly due to taking your potassium supplement, you should immediately consult your doctor.

Potassium Rich Food

POTASSIUM RICH FOODS (E)

POTASSIUM RICH FOODS (E)

Tumeric
- 10 gm = 252.5mg of potassium
Tumeric or correctively Turmeric is always on the cooks rack.
It is present in many foods as a colorant and protective agent which was unaware of before.

Some of the Asian visitors will know it under the names kunyit or haldi. It has high recognition in Ayurvedic and Indian Traditional medicine, and for quite some time now has attracted the attention of Western medicinal research, especially in the field of cancer.

Take powerful antioxidants that contain turmeric because it’s one of the best anti-oxidants you can get. The curcumin in the turmeric is the active ingredient known as an effective anti-inflammatory. It is used to reduce inflamed joints, so all you arthritis sufferers out there take note!

To add up, there are two benefits that turmeric can serve to help reduce blood pressure. As a potassium rich food, turmeric is a good source, but also the polyphenols that are in curcumin may help fight against cardiovascular disease.

POTASSIUM RICH FOODS (D)

POTASSIUM RICH FOODS (D)
White Cabbage

White cabbage is the most common of cabbages and has been known to be a healthy food for decades.
The fact is that it is said to be good for varicose veins. Try eating it shredded along with red cabbage, carrots, yellow and green peppers and onion as a colourful and nutrient rich salad, side dish.
The Stroke Association encourage the eating of different coloured vegetables because the different colours indicate the presence of different essential nutrients.

Both types of cabbage as well as green, contain sulphur which is good for Detoxing your body and works as an antioxidant. Have you heard of the cabbage soup diet?

POTASSIUM RICH FOODS (C)

POTASSIUM RICH FOODS (C)

Red Cabbage - 100 gm = 243 mg of potassium

Red cabbage has an added advantage as well as a disadvantage compared with it`s sister the white cabbage. Although a potassium rich food, it contains less potassium than the white but makes up in double the vitamin C. Some sources have even stipulated up to 5 times more.

Normally it is associated with pickles but boiled red cabbage adds a colourful alternative to white and it contains Anthocyanin which helps protect against heart disease.
If you don’t want to loose the red colour, put a touch of vinegar in the water.

POTASSIUM RICH FOODS (B)

POTASSIUM RICH FOODS (B)

Coriander - tablespoon (dried) = 80 mg of potassium

Coriander is widely used in Indian food. A delight to the palate indeed, but it has other locked in delights. Did you know that coriander is known to reduce stress, act as an antioxidant, is an anti-inflammatory and is known as a potassium rich food.

When you buy coriander, buy the whole seed to make sure you are getting it’s full strength of nutrients. Crushed coriander seed looses some of the potassium, vitamin C and other nutrients.

Why not try a raw potassium rich food drink called Potassium Punch. It is the recipe of a late raw food specialist, Dr Norman Walker? You take a couple of sprigs of fresh coriander, 4 leafs of winter greens of lettuce, a half cup of spinach or watercress, 3 carrots, and 2 stalks of celery. Put them all in a juicer and drink.