The Nutritionist Reviews: Ask the Nutritionist: Potassium -->

Ask the Nutritionist: Potassium

A reader recently asked me to do a post on potassium because her husband needs more in his diet. Here is some information:
Why does having enough potassium matter? Potassium (also known as K) helps to reduce the risk of stroke and hypertension (high blood pressure). It is necessary for the a body’s growth and maintanance. It helps to keep a normal water balance between the cells and body fluid. It also helps with the contraction of muscles and plays a role in the response of nerves.
How much Potassium to have per day: You should get at least 4000 mg of potassium each day.
Foods High in Potassium:
-Orange juice
-Potatoes
-Bananas
-Cantaloupe
-Avacado
-Tomatoes
-Soybeans (AKA edamame)
-Broccoli
-Apricots
-Garlic
-Brown rice
-Grapefruit
-Prunes
-Mushrooms
-Spinach
-Beans
-Soy products
-Turkey
-Salmon

Some Examples of High Potassium Meals:
-Brown rice and beans with salsa and chopped avocado on top.

-Salmon and brown rice with sautéed garlic, broccoli, mushrooms, and spinach

-A fruit salad with chopped oranges, bananas, apricots, and cantaloupe.


Here is a great chart showing how much potassium is in certain foods:

13 comments:

  1. Hey, thanks for stopping by my blog. I am now your newest follower! You have a great blog here, I can't wait to read more!
    Little Foot
    http://bigfoottribe.blogspot.com

    ReplyDelete
  2. New follower! Would love you to follow back at To Spend Or Save.
    http://tospendorsave.blogspot.com

    -Mary

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  3. Thanks for stopping by my blog! I am so interested in nutrition so I definitely look forward to reading more from you!! :)

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  4. What a comprehensive and excellent post about potassium! There were some foods that are high in potassium that I already new about (like bananas), but was surprised and happy to see some other favorite foods on the list (Edamame & Apricots). I really love the way your rounded out the post with the menu ideas. The photo and description of the brown rice with the beans and avocado made me hungry. What a healthy and delicious treat! So happy to meet you!

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  5. i had no idea how much potassium was in other foods (besides the banana - that seems to be the go to!) Thanks for sharing and I'm glad you found me on Cammo Style Love! can't wait to read more :)

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  6. I'm following. Thanks for stopping by my nest today.

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  7. Great blog! Glad to find you from the blog hop!

    Om... And Then Some
    http://rduxler.blogspot.com

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  8. Hi Amanda, I am a new follower, excited to learn from your blog!

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  9. I am now following from the Thirsty Thursday blog hop. If you haven't already please come by and follow me back thanks

    http://mommasweeps.com

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  10. hi, i am your newest follower. you have nutritious and delicious blog. thanks coming at my blog. cheers!

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  11. Hi! I'm your newest follower...looks like some great info you are sharing... thank you!
    Malia
    www.yesterdayontuesday.com

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  12. Hi, Amanda.
    Thanks for answering my question--Finally had some time to log in!
    This is just like having my own personal nutritionist!!!
    I found a recipe in this month's Cooking Light that has beans, spinach and tomatoes (with chicken). Guess what The Husband is getting for supper!
    Thanks again!

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  13. I always eat a banana before and after I play a basketball game to prevent cramps. Potassium foods are known for preventing injuries like cramps and can also take care of our health.

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