Did you know that an estimated98 pct of Americans do not get the recommended amount of potassiumin their diet ?
Why does your organic structure need atomic number 19 ? Your body require potassium to exert an adequate counterbalance of electrolytes . Potassium is important because it helps your organic structure keep the hydration it needs . Your body demand many minerals , and K is one of the most essential . Some of your most important organs , kidney , heart and learning ability , trust on K to work in good order .
If your potassium levels get seriously down , there are symptoms to look for . Some of these symptoms of low potassium include headaches , core shakiness , desiccation and swelling .
What can cause your potassium level to be depressed ? low-down potassium can be because of a combination of agent . perspire from intense exercise can make potassium levels to fall . Dehydration from unwellness like looseness or disgorgement can also cause your potassium level to be downhearted . If you are take any form of diuretic , this can also result in low potassium levels .
Try add more of these 12 foods to your dieting to keep your atomic number 19 layer in check . Keep in mind that the recommend daily dosage of atomic number 19 through food is a whopping 4,700 milligrams . Which explicate why so many mass do not get enough of it .
But hold off ! Why not just take a potassium supplement ?
There are a few reasons why it is better to get potassium from solid food . First , potassium can get venter pain in the neck and sickness and even heart vibration if you take too much of it in anovulant grade at once . In fact , eachpotassium add-on pill only contains 99 mg , or just 3 per centum of the advocate daily allowance by law , to foreclose overdose from taking too much at once .
So rather than trying to take a clenched fist full of pill and time them over an total day to avoid taking too many at the same time , stress adding some of these potassium rich food to your diet instead . When you get atomic number 19 from food , there is no risk of overdose and no upper limit — other than your appetite .
Avocado – 1067 in one whole avocado . Avocados are one of the best sources of hefty fat , and they contain fiber too . Avocados are can be used to make creamy salad grooming or even in a charmer . They are much more than just guacamole .
White attic – 1004 mg in one loving cup . White edible bean are also high in atomic number 12 ( another of the essence mineral ) , folate and roughage . Here is a delicious simple way to cook them . http://www.foodnetwork.com/recipes/food-connection-kitchen/tuscan-white-beans-recipe
Bananas – 806 mg in one banana . Bananas are an easy fruit to like , but the downside is that they contain a fair amount of boodle ( 14 grams each ) . They are a with child way to fix K after an intense exercise .
Dark leafy greens – 839 milligrams in one cup of cooked Spinacia oleracea . If you are n’t half-baked about Spinacia oleracea an easy way to get more in your dieting is to try adding them to a chocolate smoothy , you ca n’t savor the spinach at all .
Acorn squash racquets – 896 milligrams in one cup . Acorn squash racquets also contains carotenoids , a muscular antioxidant . A simple-minded way of life to cook acorn squash racquets is to cut it into cubes , drizzle with Olea europaea oil and roast in the oven for 30 minutes .
dry out apricots – 576 mg in a half cupful . These are an gentle selection if you require to keep a bag and take hold of a immediate snack with no prep required .
Sweet murphy – 855 milligrams in one big honeyed potato . These are also delectable when you slice up , drizzle with European olive tree oil and roast .
Wild caught salmon – 434 milligrams in 3 ounces .
Pomegranate – 667 milligram in one whole pomegranate tree . Watch this video for a helpful trick to get all of the fruit out of a pomegranate tree quickly :
Mushrooms – 428 milligrams in one cupful . If you are trying to watch calorie mushroom-shaped cloud offer the biggest strike for the buck for potassium . An comfortable way to cook them is just to toss them in a frypan with olive oil , salt and Piper nigrum .
Yogurt – 625 mg in one cup of plain yogurt .
Potato with skin – 535 milligrams in one medium white potato vine .
get a line more :
Read more about how keeping your potassium to sodium ratio in impediment can avail lower blood pressure and subjugate the risks of stroke and heart onrush .
The eminent Blood Pressure resolution : A Scientifically Proven Program for Preventing Strokes and Heart Disease
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Lower your blood pressure with the hyphen diet .
Sodium - to - Potassium Ratio and Blood Pressure , Hypertension , and Related Factors
