Best potassium rich foods to avoid low potassium (hypokalemia) and potassium deficiency, as well as high potassium (hyperkalemia). Although bananas have a reputation for being potassium rich, many foods have a higher potassium content. Here's my TOP 10.
Everyone associates potassium rich foods with bananas but there are many foods richer in potassium. Potassium-rich food #10 are black eyed peas. 1 cup has 60% more potassium than a banana.
The recommended intake of potassium in the US is 4,700mg/day.
Potassium-rich food #9 is edamame. A cup of shelled edamame has 676mg of potassium.
To maintain healthy blood pressure it’s important to moderate sodium intake (salt), but potassium is also crucial. Sodium causes blood vessels to contract, while potassium causes them to dilate so to lower blood pressure we want to reduce sodium and increase potassium.
Potassium-rich food #8 is lentils. 1 cup has more than 700mgs of potassium and 18g of protein.
Potassium is crucial for nerve and muscle function. Having low potassium levels is called Hypokalemia and it can cause weakness, cramping and cardiac disfunction so you don’t want to risk a potassium deficiency
Potassium-rich food #7 is spinach. More than 800mgs of potassium per cup of cooked spinach. Twice the amount in a banana.
Potassium-rich food #6 is acorn squash, with almost 900mgs potassium per cup.
Having low potassium is bad but so is having it too high. That’s called hyperkalemia. Some foods that have been implicated in cases of hyperkalemia are fruit juice, sauces and dried fruit. So if your potassium is too high, you may want to moderate those.
Potassium-rich food #5 is swiss chard at almost 1000mg potassium per cup.
Potassium-rich food #4 is avocado. A whole avocado has around 1000mg of potassium. even half an avocado beats a banana
Your routine blood tests measure potassium levels as well as sodium.
Potassium-rich food #3 is fish. Several types of fish are potassium rich. Salmon, halibut and tuna.
Potassium-rich food #2 is beans. All legumes are packed with potassium but the top dogs are white beans, lima and adzuki. Phytates in beans bind to some minerals like potassium which may reduce their absorption. Reduce phytates by soaking overnight, discard soaking water and cook thoroughly.
Potassium-rich food #1 is beet greens. at 1300mgs of potassium per cup.
Next video: me getting a potassium-rich grocery haul
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References:
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Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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1 ноя 2020
