12 high potassium food sources

 

Potassium is found in a variety of whole foods, especially fruits and vegetables such as yams, white beans, potatoes and bananas.

The recommended daily intake for potassium really depends on your age and whether or not you’re pregnant; however, the standard intake recommeded in the US is 4,700 mg.

Here is a list of 12 foods that are excellent sources of potassium:

  • Beet greens, cooked: 26% of the RDI in a 100-gram serving.
  • Yams, baked: 19% of the RDI in a 100-gram serving.
  • Spinach: 839 mg in a one-cup serving represents 18% of the RDI.
  • White beans, cooked: 18% of the RDI in a 100-gram serving.
  • Clams, cooked: 18% of the RDI in a 100-gram serving.
  • White potatoes, baked: 16% of the RDI in a 100-gram serving.
  • Sweet potatoes, baked: 14% of the RDI in a 100-gram serving.
  • Avocado: 14% of the RDI in a 100-gram serving.
  • Pinto beans, cooked: 12% of the RDI in a 100-gram serving.
  • Bananas: 10% of the RDI in a 100-gram serving.
  • Chocolate: a 3-ounce serving contains 300 mg, or about 7% RDI.
  • Coffee: 180 mg in a 12-ounce cup represents about 4% of the RDI.

Sources: NutritionData.self.com, Fitwirr.com

 

10 signs of potassium deficiency

Potassium deficiency is known as hypokalemia.

Normal potassium levels are between 3.5 and 5.0 millimoles per litre (mmol/L). When the level dips below 3.5 it is defined as hypokalemia.

Consuming some potassium on  a regular basis is important because it can be lost quickly.

It can be lost by exhertion (sweating), falling ill (vomitting), excessive urination or blood loss.

However, a national survey found that approximately 98% of Americans are not meeting the recommended potassium intake.

And these multitudes of people are suffering side effects that they are probably not even aware of.

Endurance athletes know all too well about the importance of electrolytes for giving them optimal performance.

The general population, though, doesn’t usuually recognize just how important it is that our bodies have a consistent balance of electrolytes–including potassium–for our overall health and well-being.

Most of the potassium in our bodies resides in our cells. There is actually very little in the blood. However, even small fluctuations in our potassium levels can have severe consequences.

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Omega-3s lower risk of age-related macular degeneration

Carotenoids have long been the mainstay of critical supplementing for eye health—with good reason.

But decades of studies are showing that omeg-3s also play a critical role in eye health.

Dr. John Paul SanGiovanni, PhD is chief of an little-known division at the National Institutes of Health, is one of the advocates. His department may be obscure, but that doesn’t negate the fact that he is the go-to person with regards to eye health research. His research has been cited more than 12,000 times, and it frequently points to the importance of omega-3s.

Dr. SanGiovanni emphasizes that both DHA and EPA have critical roles in the retina, which is one of the most metabolically active tissue in the body.

DHA is present in high concentrations in the retina, where it plays a key role in maintaining healthy cell membranes. The retina is a “highly charged metabolic environment” and cannot function optimally without this essential facilitator.

“The concentration of DHA is the retina is far higher than in other tissue. In fact about 60% of the lipids in the retina are DHA,” Dr. SanGiovanni said in an interview with NutraIngredients-usa.com.

“It’s very important when you talk about cell signaling to have a very fluid membrane, and DHA imparts this characteristic that allows proteins that sit in the membrane to move.”

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Vitamin C deficiency linked to pneumonia in three separate trials

In a review published in Nutrients, Dr. Harri Hemila of the University of Helsinki reported that three different controlled trials had found that vitamin C significantly protected against pneumonia.

The review, published in March 2017, asserted that vitamin C supplementation reduced the risk by up to 80 percent.

And the good news didn’t stop there: Dr. Hemila also reported that two separate studies had found that vitamin C is also an effective treatment in the event pneumonia is diagnosed.

In one study involving pneumonia patients, researchers found that a high-dose treatment with vitamin C—ranging from 500 to 1600 milligrams a day—cut hospital duration by a third. Furthermore, the patients also experienced benefits that included normalization of chest X-rays, temperature, and ESR, or erythrocyte sedimentation rate.

In further presentation of evidence, Dr. Hemila highlighted 148 animal studies which show vitamin C may alleviate or prevent infections caused by bacteria, viruses and fungi. This included tuberculosis, strep infections, diphtheria and Candida albicans.

In addition, the regular administration of this essential nutrient can shortens the duration of colds.

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If the president has low vitamin D, what do you think your level is?

Three-quarters of U.S. teens and adults have low vitamin D

Last month President Trump underwent a physical exam. The exam was conducted by the White House physician, Dr. Ronny Jackson.

Though the doctor reported the president was overall healthy, some aspects of the report were surprising.

Like the level of vitamin D in the president’s blood.

If you thought being one of the most powerful–and wealthy–men in the world would ensure you have optimal levels of vitamin D in your blood, you would be sadly mistaken.

The report provided by Dr. Jackson stated that the president’s vitamin D was 20 ng/ml, which is the absolute bottom of the “safe” reference range of 20-100.

It should be noted, though, that on many rating systems a level of 20 is counted as insufficient. It is only on the rating chart promoted by the Institute of Medicine– in other words the government–that the president barely squeaks in as “safe.”

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Young women run faster after taking nutritional supplement blend

A new study found that female athletes who took a supplement of of minerals and other nutrients for one month were able to accomplish faster running speeds.

The research, conducted at Ohio State University, discovered women lowered the average time it took them to run three miles by almost one minute at the end of a 30-day period.

The women who took the supplement also saw improvements in distance covered in 25 minutes on a stationary bike–and in a third test in which they stepped on and off a bench.

The study, which involved only women and was published in the Journal of the International Society of Sports Nutrition, compared the performance of those who took the supplement with a control group that took a placebo.

Since the study was small–involving just 28 participants–a follow-up study was orchestrated to see if the results would be duplicated.

The second study also found that “supplement” participants improved their three-mile speed over the placebo group. In the second test, the improvement was 41 seconds.

The supplement blend included the minerals zinc, copper and iron. In addition it included an amino acid nutrient (carnitine) and a fatty acid and amino acid blend (phosphatidylserine).

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Vitamin K supplementation may be helpful for cardiovascular health

Most people know vitamin K is an important nutrient because they’ve been told by their health professional that it’s critical for blood clotting. But researchers are now proposing vitamin K supplementing for a non-emergency measure: to promote cardiovascular health and lower the risk of heart disease.

There is a strong link between poor vitamin K status and cardiovascular mortality, say researchers involved in the Prevention of Renal and Vascular End-Stage Disease study (PREVEND).

The researchers warned that around a third of the population may be deficient.

The PREVEND study demonstrated that functional vitamin K insufficiency was present in almost one in three of studied subjects, and even higher–around 50%–in specific riskier groups.

These groups include the elderly and subjects with other conditions such as high blood pressure, type-2 diabetes, chronic kidney disease, and cardiovascular disease.

The main objective of the PREVEND research was to identify the prevalence of vitamin K deficiency in a general population cohort, and to identify association between insufficiency of the vitamin with all-cause and cardiovascular mortality.

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Latest research shows vitamin C benefits include brain health and weight loss

For decades vitamin C has been lauded as the “go to” nutrient to ward off the seasonal cold and flu threat.

Well, move over cough protection… a new study from New Zealand has demonstrated that vitamin C also provides brain protection and weight loss support.

In the study, published in Nutrients, more than 400 participants in Canterbury, New Zealand were assessed for their vitamin C levels and dietary intake.

After participants completed a food diary for four days, researchers assessed their general well-being with a battery of tests that measured attention and concentration, executive functions, memory, language and conceptual thinking.

When the researchers compared the participants’ vitamin C status with measures of health and well-being, an interesting pattern emerged: Lower levels of mild cognitive impairment were observed in those with the highest plasma vitamin C concentrations.

Additional studies support vitamin C’s ability to help prevent neurodegenerative disorders, and the problems that can accompany deficiencies.

For example, recent Chinese research showed that vitamin C has a significant neuroprotective effect, while another 2015 study suggested that consuming vitamin C-rich orange juice could reduce rates of cognitive decline.

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Three to four cups of coffee a day linked to longer life

New research reported in the British Medical Journal is likely to cause debate among health practitioners–as research on coffee always does.

According to the BMJ, “Drinking coffee is “more likely to benefit health than to harm it.”

In this study, researchers gathered evidence from more than 200 earlier studies.

The researchers found that drinking three to four cups of coffee a day was associated with a lower risk of death–including lower risk of heart disease–compared to drinking no coffee.

Coffee drinking was also associated with lower risk of some cancers, diabetes, liver disease and dementia.

The research came with a few caveats:

— Coffee drinking should be lowered, or avoided, during pregnancy as it does appear to have minor side effects in this situation.

— Coffee should be avoided by elderly women at risk of fracture. Though the “link” to increasing risk of fractures is small, it only makes sense for women already at risk to avoid exacerbating the issue.

— How you drink your coffee is important. The refined sugars and other chemicals that many coffee drinkers use carry their own risks, and may actually offset the advantages of drinking coffee.

For research details, visit the BMJ study here.

Using the “5-a-day” guidelines, only one in ten people eat enough fruit and veggies

As bad as the headline sounds, this statistic is actually the GOOD news.

The bad news is that the recommended “5-a-day” is an old recommendation that dates back to the 1990s.

Today experts are recommending 10 servings of fruit and veggies a day. And when we switch to THAT recommendation, only about 1% of the population is consuming adequate amounts!

As the “10 servings a day” guideline has become more widely accepted the Centers for Disease Control and the Produce for Better Health Foundation have launched a national campaign with the message, “Fruits & Veggies–More Matters.

Meanwhile, media outlets and universities in the UK are pushing their own “For a longer life, eat 10 a day” campaign.

These campaigns are reflecting updated research showing that the old 5-a-day simply doesn’t cut it.

A recent study on fruit and vegetable intake was conducted by Imperial College London. The results indicated that an increase to 10-a-day could prevent 7.8 million premature deaths each year.

The conclusions were made by pooling data on 95 separate studies quantifying the eating habits of two million people.

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