2012年8月22日 星期三

List of Foods High in Potassium


Keeping a list of foods high in potassium near at hand is a smart move. Potassium is an essential mineral that makes up about 5% of your total body mineral content. So eating enough foods high in potassium is vital to your health.

Potassium is found mainly in the cells of your body. Along with sodium, potassium's main functions are to help maintain the body's water balance and regulate the flow of fluids on both sides of the cells.

Potassium also has many other functions. It's essential for normal growth and for the stimulation of nerve impulses. It helps keep the skin healthy and stimulates the kidneys to release toxic body wastes.

Working along with sodium, potassium helps to normalize the heartbeat and provide nourishment for the muscles. Potassium working with phosphorus sends oxygen to the brain and working with calcium regulates neuromuscular activity.

There is no Recommended Daily Allowance for potassium since there are many foods high in potassium. But still most authorities believe that humans should get between 2000 and 2500 milligrams daily in their diet.

Potassium deficiencies, however, are not uncommon. Anything that would cause excess urination would increase the loss of potassium. High salt and sugar consumption, coffee and alcohol over indulgence, vomiting, diarrhea, as well as mental and physical stress can all lead to a potassium deficiency.

Water pills and hormonal medications such as aldosterone and cortisone can cause loss of potassium. Diabetics have also been show to be frequently deficient in potassium.

Nervous disorders, neuromuscular dysfunction and poor reflexes, insomnia, irregular heartbeat, general weakness and loss of physical energy, sagging muscles and constipation are all symptoms of potassium deficiency. Acne in adolescents and dry sin in seniors may also be a sign of a deficiency of potassium.

A good list of foods high in potassium would definitely include vegetables, particularly green leafy vegetables. Spinach, kale, mustard greens, collard greens, turnip greens and Swiss chard are all excellent sources of potassium. Other excellent sources of potassium include broccoli, squash, green beans, bell peppers, celery and romaine lettuce. Other very good sources of potassium are whole grains, sunflower seeds and potatoes with the peelings.

Certain fruits are also very good potassium sources. These include bananas, apricots, dates, figs, melons, oranges, pears and prunes.




Getting enough potassium in your diet is just another reason why most responsible nutritional authorities strongly recommend eating five to nine daily servings of fruits and vegetables. These foods high in potassium and so many other important essential nutrients are necessary for good health. There's no way you can get enough of these vital nutrients living on a diet of French fries and iceberg lettuce. You can rely on a list of foods high in potassium to help you make better dietary choices.





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