POTASSIUM MINERAL HEALTH BENEFITSDEFICIENCY AND RICH FOODS

Posted in MINERALS HEALTH BENEFITS, DEFICIENCY AND RICH FOODS

POTASSIUM HEALTH BENEFITS:

·        Better Brain Function

·        Better Muscle Function

·        Lower Risk of Heart Problems

·        Maintains Fluid Balance

·        Stronger Bones

·        Reduced Stress Levels

·        Improved Blood Pressure Numbers

·        Increased Metabolism

·        Improved Nervous System

·        Prevents Muscle Cramps

·        Helps your muscles contract, including your heart muscle.

·        Regulates the fluids in your body and, along with them, your electrolyte balance

·        Transmits nerve impulses

·        Improves blood pressure

POTASSIUM DEFICIENCY:

·        Acne

·        Weakness, tiredness, or cramping in arm or leg muscles

·        Numbness and/or tingling

·        Constipation

·        Excess water consumption

·        Depression

·        Nausea or vomiting

·        Edema

·        Fatigue

·        Insomnia

·        Nervousness

·        Mental impairment

·        Abdominal cramping and/or bloating

·        Fainting due to low blood pressure

·        Heart Palpitations (irregular heart beat)

POTASSIUM RICH FOODS:

FOOD

SERVING SIZE

AMOUNT

DRI/DV

RECIPE

Beet Greens

1 cup

1308.96 mg

37%

Recipe

Swiss Chard

1 cup

960.75 mg

27%

Recipe

Spinach

1 cup

838.80 mg

24%

Recipe

Bok Choy

1 cup

630.70 mg

18%

Recipe

Beets

1 cup

518.50 mg

15%

Recipe

Brussels Sprouts

1 cup

494.52 mg

14%

Recipe

Broccoli

1 cup

457.08 mg

13%

Recipe

Cantaloupe

1 cup

427.20 mg

12%

Recipe

Tomatoes

1 cup

426.60 mg

12%

Recipe

Asparagus

1 cup

403.20 mg

12%

Recipe

Cabbage

1 cup

393.00 mg

11%

Recipe

Carrots

1 cup

390.40 mg

11%

Recipe

Fennel

1 cup

360.18 mg

10%

Recipe

Summer Squash

1 cup

345.60 mg

10%

Recipe

Mushrooms

1 cup

322.56 mg

9%

Recipe

Kale

1 cup

296.40 mg

8%

Recipe

Turnip Greens

1 cup

292.32 mg

8%

Recipe

Celery

1 cup

262.60 mg

8%

Recipe

Romaine Lettuce

2 cups

232.18 mg

7%

Recipe

Bell Peppers

1 cup

194.12 mg

6%

Recipe

Lima Beans

1 cup

955.04 mg

27%

Recipe

Sweet Potato

1 cup

950.00 mg

27%

Recipe

Potatoes

1 cup

925.55 mg

26%

Recipe

Soybeans

1 cup

885.80 mg

25%

Recipe

Pinto Beans

1 cup

745.56 mg

21%

Recipe

Lentils

1 cup

730.62 mg

21%

Recipe

Avocado

1 cup

727.50 mg

21%

Recipe

Kidney Beans

1 cup

716.85 mg

20%

Recipe

Dried Peas

1 cup

709.52 mg

20%

Recipe

Tuna

4 oz

597.61 mg

17%

Recipe

Papaya

1 medium

502.32 mg

14%%

Recipe

Winter Squash

1 cup

494.05 mg

14%

Recipe

Salmon

4 oz

492.15 mg

14%

Recipe

Banana

1 medium

422.44 mg

12%

Recipe

Green Peas

1 cup

373.30 mg

11%

Recipe

Scallops

4 oz

356.07 mg

10%

Recipe

Onions

1 cup

348.60 mg

10%

Recipe

Cod

4 oz

327.72 mg

9%

Recipe

Oranges

1 medium

237.11 mg

7%

Recipe

Mustard Greens

1 cup

226.80 mg

6%

Recipe

Collard Greens

1 cup

222.30 mg

6%

Recipe

Strawberries

1 cup

220.32 mg

6%

Recipe

Kiwifruit

1 2 inches

215.28 mg

6%

Recipe

Raspberries

1 cup

185.73 mg

5%

Recipe

Green Beans

1 cup

182.50 mg

5%

Recipe

Grapefruit

0.50 medium

177.92 mg

5%

Recipe

Cauliflower

1 cup

176.08 mg

5%

Recipe

Watermelon

1 cup

170.24 mg

5%

Recipe

Parsley

0.50 cup

168.42 mg

5%

Recipe

Cucumber

1 cup

152.88 mg

4%

Recipe

Eggplant

1 cup

121.77 mg

3%

Recipe

Figs

1 medium

116.00 mg

3%

Recipe

Turmeric

2 tsp

111.10 mg

3%

Recipe

Sea Vegetables

1 TBS

110.96 mg

3%

Recipe

Chili Peppers

2 tsp

105.30 mg

3%

Recipe

Plum

1 2-1/8 inches

103.62 mg

3%

Recipe

Apricot

1 whole

90.65 mg

3%

Recipe

 

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