Why know foods containing Potassium?
It is important to know which foods contain potassium and how much they contain because potassium is essential to our well being, and, we need about 4,700 mg a day.
In particular, when you’ve had low vitamin B12 for a period of time, and if your blood cells have been affected (anemia is a common symptom of low vitamin B12), then when you begin replacing vitamin B12 your blood cells begin returning to normal with proper division so that they are a normal size again. That takes a lot of potassium.
If your diet is low in potassium, then the added demand when your blood cells begin returning to normal may cause some very unpleasant side affects like loss of strength and even muscle spasms.
If you know what foods contain a lot of healthy potassium, you can restore your B12 levels and not get unpleasant side affects, as long as you increase the foods you eat that contain potassium.
Equally, if you use a lot of vitamin B12 over a period of time, for instance I used 25 mg or more a day for more than five years, you can begin to get side affects, like painful muscle spasms.
When I began adding Maca (rich in potassium) to my daily coffee, the spasms became far fewer and far less painful.
If I had known earlier about the affect of B12 healing blood cells I could have adjusted my diet long ago.
Honeydew Melon, 1 cup cubed
Mango, 1 medium
Orange, 1 small
Peach, 1 medium
Apple, 1 small
Pineapple, Canned 1/2 cup
Blueberries, 1/2 cup fresh
|Tomato Paste, 1 cup
Tomato Puree, 1 cup
Tomato Juice, 1 cup
Tomatoes, fresh, 1 cup chopped
Potato Chips, 1 oz
Molasses, 1 tablespoon
Pinto Beans, 1/2 cup cooked
Soy Beans, 1/2 cup – but soy is a bit risky
Pumpkin, 1/2 cup cooked
Sunflower Seeds, 1/4 cup
Maca, 2 teaspoons
Carrots, 1/2 cup fresh
Chocolate Bar, 8 oz
Broccoli, 1/2 cup fresh
Lettuce, Iceberg, 1 cup
|Coconut, raw, 1 cup shreaded
Peanuts, raw, 1 cup
|Meat, Fish and Eggs||mg.|
|Salmon, 3 oz baked or broiled wild
Turkey, 3 oz dark meat
Beef, 3 oz lean, cooked
|Yogurt, 6 oz
Milk, 1 cup low fat
Cottage Cheese, 1 cup low fat
Ricotta Cheese, 1/2 cup
Cheddar Cheese, 1 oz
Potassium helps protect against Kidney Stones
Study of more than 45,000 men followed for four years found that men whose potassium intake averaged more than 4,042 mg/day were only half as likely to develop symptomatic kidney stones as men whose intake averaged less than 2,895 mg per day. Morris RC, Jr., Schmidlin O, Tanaka M, Forman A, Frassetto L, Sebastian A. Differing effects of supplemental KCl and KHCO3: pathophysiological and clinical implications. Semin Nephrol. 1999;19(5):487-493.
Potassium helps protect against Stroke
Study of more than 43,000 men followed for eight years found that men in the top quintile (1/5) of dietary potassium intake (median intake, 4,300 mg/day) were only 62% as likely to have a stroke than those in the lowest quintile of potassium intake (median intake, 2,400 mg/day). Ascherio A, Rimm EB, Hernan MA, et al. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation. 1998;98(12):1198-1204.
Potassium helps keep pH high and osteoporosis low
Potassium-rich foods, like fruits and vegetables, are rich in precursors to bicarbonate ions, which buffer acids in the body. The modern Western diet tends to be low in sources of alkalai (fruits and vegetables) and high in sources of acid (fish, meats, and cheeses). When the quantity of bicarbonate ions is too low to maintain normal pH, the body can mobilize alkaline calcium salts from bone in order to neutralize acids consumed in the diet and generated by metabolism. Increased consumption of fruits and vegetables reduces the net acid content of the diet and may preserve calcium in bones, which might otherwise be mobilized to maintain normal pH. Morris RC, Frassetto LA, Schmidlin O, Forman A, Sebastian A. Expression of osteoporosis as determined by diet-disordered electrolyte and acid-base metabolism. In: Burkhardt P, Dawson-Hughes B, Heaney R, eds. Nutritional Aspects of Osteoporosis. San Diego: Academic Press; 2001:357-378.
Potassium helps Significantly lower high blood pressure
Data on more than 17,000 adults who participated in the Third National Health and Nutrition Examination Survey (NHANES III) indicated that higher dietary potassium intakes were associated with significantly lower blood pressures.