Potassium ~ Is Essential

Potassium 12251774It’s important to know which foods contain potassium and how much they contain because potassium is essential to your well being. To meet your body’s potassium requirements, you need about 4,700 mg of potassium 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.

Potassium Content of Various Foods

Foodsmg.
Fruits

Papaya, 1
Prune juice, 1 cup
Cantaloupe, 1 cup cubed

Honeydew Melon, 1 cup cubed
Banana, 1 small
Raisins, 1/3 cup

Mango, 1 medium
Strawberries, Fresh, sliced, 1 cup
Kiwi, 1 large

Orange, 1 small
Orange Juice, 1/2 cup
Pear, 1 medium

Peach, 1 medium
Peaches Canned, 1/2 cup
Watermelon, 1 cup cubed

Apple, 1 small
Apple Juice, 1/2 cup
Applesauce, sweetened

Pineapple, Canned 1/2 cup
Mandarin Oranges, 1/2 cup
Grapes, 10 small

Blueberries, 1/2 cup fresh

mg.

781
707
494

461
467
363

323
276
252

237
236
208

193
158
176

159
147
78

152
98
93

63
Vegetables mg
Tomato Paste, 1 cup
Tomato Puree, 1 cup
Tomato Juice, 1 cup

Tomatoes, fresh, 1 cup chopped
Potato, baked
Potato, boiled

Potato Chips, 1 oz
Lamb's Quarters, 1/2 cup spring shoots
Sweet Potato, with skin, baked

Molasses, 1 tablespoon
Avocado, 1 medium
Black Beans, 1/2 cup cooked

Pinto Beans, 1/2 cup cooked
Lentils, 1/2 cup cooked
Dried Peas, 1/2 cup cooked

Soy Beans, 1/2 cup - but soy is a bit risky
Soy Milk, 1 cup - Soy is a bit dangerous
Asparagus, 1 cup fresh or cooked

Pumpkin, 1/2 cup cooked
Mushrooms, 1/2 cup cooked
Brussels Sprouts, 1/2 cup fresh

Sunflower Seeds, 1/4 cup
Peanut Butter, 2 tablespoons
Peanuts, salted, 1 oz

Maca, 2 teaspoons
Green Beans, 1/2 cup fresh
Green Beans, 1 cup frozen

Carrots, 1/2 cup fresh
Zucchini/Summer Squash, 1 cup cooked
Chocolate Bar, 1 1/2 oz

Chocolate Bar, 8 oz
Cauliflower, 1/2 cup fresh
Peas, canned, 1/2 cup

Broccoli, 1/2 cup fresh
Corn, 1/2 cup frozen
Cucumber, 1/2 cup slices

Lettuce, Iceberg, 1 cup

2,455
1,065
535

400
844
515

494
684
508

498
450
531

400
365
355

510
345
288

282
277
247

241
214
187

205
187
85

177
173
169

901
151
147

143
120
88

87

Nutsmg.
Coconut, raw, 1 cup shreaded
Peanuts, raw, 1 cup

285
1,029

Meat, Fish and Eggsmg.
Salmon, 3 oz baked or broiled wild
Turkey, 3 oz dark meat
Beef, 3 oz lean, cooked

Egg, 1

319
259
24

55

Dairymg.
Yogurt, 6 oz
Milk, 1 cup low fat
Cottage Cheese, 1 cup low fat

Ricotta Cheese, 1/2 cup
Ice Cream, 1/2 cup vanilla
American Cheese, 1 oz

Cheddar Cheese, 1 oz
398
377
217

154
131
79

28

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.

More Potassium Information:

Understanding your nerves and how potassium works at cell level. Read more.

 

 

One comment on “Potassium ~ Is Essential

  1. Pingback: Do your legs feel heavy? | Health Boundaries

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