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A single serving of a potassium rich food each day can cut the risk of death from stroke in half!
Two great sources of potassium are parsley and sunflower seeds.
Bananas, unfortunately,
though touted as a great source of potassium, lose their benefit when weighed against their high sugar content.
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| Potassium |
| Also known as : (nothing else)
USRDA : Men 6 grams, Women 3 grams
Sources: Potassium can be found in the following foods:
- bananas (1 medium (8") - 105 calories) (Chocolate Banana Bundt Cake)
- beef (3 oz roasted, trimmed, tri-tip roast - 162 calories) (Beef and Peppers)
- broccoli (1 cup raw flowerets - 20 calories) (Rappini Saute)
- butter (1 tbsp salted butter - 100 calories)
- cantaloupe (1 cup diced - 53 calories) (Prosciutto Melon Salad)
- carrot juice (1 cup canned - 94 calories)
- cream (1 tbsp half-and-half - 20 calories)
- dates (1 pitted medjool - 66 calories) (Indian Date Pinwheels)
- figs (1 dried, uncooked - 22 calories)
- fish (3 oz Atlantic perch, broiled or grilled - 103 calories) (Snapper a la Orange)
- garlic (1 tbsp powdered - 27 calories)
- green beans (1 cup canned, no salt, drained - 27 calories) (Dilled Green Beans)
- lima beans (1/2 cup canned, no salt, drained - 88 calories) (Confetti Salad)
- milk (1 cup lowfat buttermilk - 98 calories)
- mushrooms (1 cup sliced enoki - 29 calories) (Thyme Mushroom Fish Bake)
- nuts (19 pecan halves - 195 calories) (Chicken Berry Salad)
- orange juice (1 cup raw/fresh - 112 calories)
- oranges (1 medium Florida - 65 calories)
- parsley (1 tbsp raw - 1 calorie)
- peaches (1 large raw - 68 calories)
- peanuts (1 oz dry-roasted, unsalted - 166 calories) (Rocky Road Fudge)
- pork (1 pork bratwurst, grilled - 283 calories) (Pineapple Pork Stir Fry)
- potatoes (1 large baked without salt, skin and flesh - 278 calories)
- raisins (60 seedless - 84 calories) (Athena Lamb Salad)
- sunflower seeds (1 oz dried kernels - 164 calories) (Italian Spinach Salad)
- veal (3 oz roasted - 184 calories) (Veal Paprika)
- wheat bran (1 slice wheat bran bread - 89 calories)
- whole grain bread (1 slice multi-grain - 69 calories)
- whole grain cereal (1 cup Total Raisin Bran - 170 calories)
- yams (1/2 cup boiled with salt - 78 calories)
- yogurt (1 cup non-fat, fruited - 233 calories)
Functions: Potassium is necessary for:
- building blood cells
- healthy digestive system
- maintaining fluid balance
- proper muscle function
- proper nerve function
Deficiencies : Potassium deficiency (not enough) can result in:
- acne
- anorexia
- constipation
- continuous thirst
- edema
- hair loss
- high cholesterol
- insomnia
- low blood pressure
- muscle weakness
- nausea
- salt retention
- skin problems
Overdose : Potassium overdose (too much) can result in:
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