Tuesday, November 30, 2010

Watch Your Potassium Levels

Did you know that POTASSIUM helps keep your brain, nerves, heart and muscles functioning normally?
Did you know a diet that includes foods rich in POTASSIUM works to help lower blood pressure?
Did you know that POTASSIUM helps boost bone strength and it helps to reduce the risk for kidney stones?

According to the article I read on WebMD, by Elizabeth M. Ward, MS, RD, adults should have 4,700 milligrams of dietary potassium per day as part of a balanced diet.

I do not generally get into reading such articles, but for some reason this one caught my attention. I have heard of people nearly going into cardiac arrest because there potassium levels were too low. Anyone taking diuretics really needs to be careful with their potassium levels! Lately I have known a couple of people who were suffering from kidney stones...yes suffering something awful! I thought this information was important enough to pass on to you!

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:
Winter squash, cubed, 1 cup, cooked: 896 mg
Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg
Source: U.S. Department of Agriculture (USDA)

If you are taking any medications you need to ask your doctor or pharmacist how those medicines might affect the potassium levels in your body.

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