Other Names: Acétate de Potassium, Atomic number 19, Bicarbonate de Potassium, Chlorure de Potassium, Citrate de Potassium, Gluconate de Potassium, Glycérophosphate de Potassium, K, Numéro Atomique 19, Orotate de Potassium, Phosphate de Potassium, Potasio, Potassium Acetate, Potassium Bicarbonate, Potassium Chloride, Potassium Citrate, Potassium Gluconate, Potassium Glycerophosphate, Potassium Hydroxide, Potassium Orotate, Potassium Phosphate, Potassium Sulfate, Sulfate de Potassium.<br>Potassium is a mineral that plays many critical roles in the body.<br>See also : [[Sodium]]
==Special Precautions of Potassium==
* Potassium is LIKELY SAFE for most people when taken by mouth in amounts of up to 90 mEq of total potassium from the diet and supplements combined. Potassium can cause stomach upset, nausea, diarrhea, vomiting, intestinal gas, and other side effects.
* Too much potassium is UNSAFE and can cause feelings of burning or tingling, generalized weakness, paralysis, listlessness, dizziness, mental confusion, low blood pressure, irregular heart rhythm, and death.
* Pregnancy or breast-feeding: Potassium is LIKELY SAFE when obtained from the diet in amounts of 40-80 mEq per day.
* Disorders of the digestive tract that might alter the speed food and supplements pass through the body (GI motility conditions): If you have one of these disorders, do not take potassium supplements. Potassium could build up to dangerous levels in your body.
* Allergy to aspirin or tartrazine products: Avoid potassium supplements that contain tartrazine.
*Potassium-rich foods (such as bananas, oranges, and green leafy vegetables): Can add to high potassium levels in the body caused by ACE (Angiotensin Converting Enzyme) inhibitors including captopril (Capoten) and enalapril (Vasotec) prescribed to lower blood pressure or treat heart failure. Too much potassium can cause an irregular heartbeat and heart palpitations.
==Benefits and uses of Potassium are==
Too much sodium and inadequate potassium in your diet could double your risk of dying from a heart attack and increase the chances of an early death from any cause by almost 50 percent.
That is the stark conclusion made by a major study published in the Archives of Internal Medicine in 2011.
The findings may also explain why cutting dietary salt alone is not good enough to reduce the risk of cardiovascular disease or premature death, as what some studies have found (such as this). Potassium-rich foods may be one of the missing pieces in our desperate bid to solve the heart disease puzzle.
But how much sodium is too much, and what is the amount of potassium we need each day? The 2010 Dietary Guidelines for Americans recommends limiting sodium intake to 2,300 mg per day. The amount is reduced to 1,500 mg if you’re 51 and above, an African American, or suffering from high blood pressure, diabetes, or chronic kidney disease. The guidelines also recommend 4.7 g of potassium per day for healthy adults.
If this amount * Preventing and treating low levels of potassium looks huge to you, don’t panicin the blood (hypokalemia).* High blood pressure. Potassium is found seems to lower systolic blood pressure (the top number in a wide range of food blood pressure reading) by about 2-4 mm Hg and diastolic blood pressure (the bottom number) by about 0.5-3.5 mm Hg. Potassium seems to be most effective for lowering blood pressure in varying quantitiesAfrican Americans and people with low potassium levels or high daily sodium intake. Below we list a number of top In addition, potassium-rich foods from food sources, but not from supplements, may help to simplify your healthy eating planprevent high blood pressure.* Tomato Paste : When preparing your next pasta, consider a tomato-based sauce over a white onePreventing stroke. Because one can (6 oz) Potassium from dietary sources seems to decrease the risk of salt-free tomato paste will easily satisfy more than one-third stroke. There is some evidence that foods providing at least 350 mg of your potassium needs for a dayper serving and that are low in sodium, or 1saturated fat,724 mg to be exactand cholesterol might help reduce the risk stroke. Concentrated tomato paste However, there is also an antioxidant powerhouse, giving you a generous amount of lycopene no proof that protects cells from oxidative damagetaking potassium supplements can decrease the risk of stroke.* Beet Greens Muscular function : Are If you someone who goes straight for the sweet beet root and discard the greens? The leafy beet greens are actually edible and they contain experiencing sore muscles or muscular cramps, it could be due to a good amount lack of potassium . Potassium is an important mineral in the body that regulates many bodily functions including healthy muscular function. It is one of the numerous minerals needed by the body to bootprevent muscle cramps and spasms. How much? About 1,309 mg * High calcium in just a cup the urine (144 ghypercalciuria) of one inch pieces. Beet greens are also * [[Anti-inflammatory]] : When we eat a good source lot of lutein potassium-rich foods (Plant-based diets) our adrenal glands secrete more glucocorticoids to keep our potassium levels in check, which may help to slow degeneration have the side effect of decreasing the eyes caused by aginglevel of inflammation in the body.* Dried Apricot Mood : In just 100 g Researchers at Deakin University in Australia tested the impact of dried apricotsa low-sodium, there are 1,162 mg of high-potassiumdiet (LNAHK) on mood. They are also an excellent source of vitamin A concluded: There was a greater improvement in depression, tension, vigour and fiber which are beneficial the POMS global score for the eyes and promote bowel movement respectivelyLNAHK diet compared to (DASH)-type diet. When buying dried apricotsIn conclusion, choose dark brown color apricots instead of bright orange ones as the latter are usually treated with sulfites a LNAHK diet appeared to preserve their colorhave a positive effect on overall mood.* Avocado == Food Sources : Also called alligator pear, one ripe avocado (201 g) contains about 975 mg of potassium, double the amount ==Potassium is naturally found in a large banana. It also contains a spectrum of carotenoidsfresh fruits, phytosterolsvegetables, whole grains, monounsaturated fats and other antioxidants that help to keep unwanted inflammation dairy products. However, in check special cases like athletes and keep your heart happypeople who are engaged in excessive physical activity, it is encouraged to consume electrolyte drinks and potassium supplements to compensate for the electrolytes lost through sweat. Due <br>Including a combination of any of the above-mentioned high-potassium foods can help you meet the daily potassium intake requirement of 4.7 gm. The ideal way is to prepare a personal diet plan that includes all the exceptionally vital nutrients in the right amounts.<br>Given below is a list of foods high smoke point and vitamin E in potassium along with their potassium content, avocado oil also makes a healthy alternative to olive oil.<br>* Soybeans <table style="width: Cooked whole green soybeans are generous providers of complete proteins100%;border:2px solid #6B006B;border-collapse:collapse;margin-top:15px;"><tr style="text-align:center;color:#660033;font-weight:bold;font-size:1.1em;background:#f2f3ff;"><td colspan="3" style="padding:3px;">VEGETABLES</td></tr><tr style="text-align:center;color:#660033;font-weight:bold;"><td style="padding:3px;border:2px solid #6B006B;">Food</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">Common Measure<br>(Weight in gm)</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">K Content<br>in mg</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Tomato products, potassiumcanned, magnesiumpaste, iron without salt added</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (262)</td><td style="padding:3px;border:1px solid #6B006B;">2657</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Beet greens, cooked, boiled, drained, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (144)</td><td style="padding:3px;border:1px solid #6B006B;">1309</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Potato, baked, flesh and a whole bunch of essential compounds. For the recordskin, just a without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 potato (202)</td><td style="padding:3px;border:1px solid #6B006B;">1081</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Spinach, cooked, boiled, drained, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (180 g) of these beans yields 970 mg of potassium. But to get the maximum goodness from soy</td><td style="padding:3px;border:1px solid #6B006B;">839</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Lettuce, here are two tips to keep iceberg, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 head (539)</td><td style="padding:3px;border:1px solid #6B006B;">760</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Sweet potato, cooked, baked in mindskin, without salt</td><td style="padding: choose whole soy foods over highly purified soy products3px;border:1px solid #6B006B;">1 potato (146)</td><td style="padding:3px;border:1px solid #6B006B;">694</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Jerusalem-artichokes, and make sure they are not made from genetically modified beans.raw</td>* Dates <td style="padding: Got a sweet tooth? Then dates may be what you need to get the sugar3px;border:1px solid #6B006B;">1 cup (150)</td><td style="padding:3px;border:1px solid #6B006B;">644</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Parsnips, as well as potassiumcooked, that your body craves for. One boiled, drained, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (147 g156) of chopped deglet noor dates not only satisfies you with 964 mg of potassium</td><td style="padding:3px;border:1px solid #6B006B;">573</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Pumpkin, but also gives you essential nutrients such as phosphorouscooked, magnesium and selenium. Dates are also low boiled, drained, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (245)</td><td style="padding:3px;border:1px solid #6B006B;">564</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Mushrooms, cooked, boiled, drained, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (156)</td><td style="padding:3px;border:1px solid #6B006B;">555</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Beets, cooked, boiled, drained</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (170)</td><td style="padding:3px;border:1px solid #6B006B;">519</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Potatoes, boiled, cooked in sodiumskin, containing only flesh, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 potato (136)</td><td style="padding:3px;border:1px solid #6B006B;">515</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Brussels sprouts, cooked, boiled, drained, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (156)</td><td style="padding:3px;border:1px solid #6B006B;">495</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Broccoli, cooked, boiled, drained, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (156)</td><td style="padding:3px;border:1px solid #6B006B;">457</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Cucumber, with peel, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 large (301)</td><td style="padding:3px;border:1px solid #6B006B;">442</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Tomatoes, red, ripe, raw, year round average</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (180)</td><td style="padding:3px;border:1px solid #6B006B;">427</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Celery, cooked, boiled, drained, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (150)</td><td style="padding:3px;border:1px solid #6B006B;">426</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Corn, sweet, yellow, canned</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (210)</td><td style="padding:3px;border:1px solid #6B006B;">391</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Carrots, cooked, boiled, drained, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (156)</td><td style="padding:3px;border:1px solid #6B006B;">367</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Sweet potato, cooked, boiled, without skin</td><td style="padding:3px;border:1px solid #6B006B;">1 potato (156)</td><td style="padding:3px;border:1px solid #6B006B;">359</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Peppers, sweet, red, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (149)</td><td style="padding:3px;border:1px solid #6B006B;">314</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Kale, cooked, boiled, drained, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (130)</td><td style="padding:3px;border:1px solid #6B006B;">296</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Peppers, sweet, green, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (149)</td><td style="padding:3px;border:1px solid #6B006B;">261</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Onions, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (160)</td><td style="padding:3px;border:1px solid #6B006B;">234</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Cauliflower, cooked, boiled, drained, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (124)</td><td style="padding:3px;border:1px solid #6B006B;">176</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Cabbage, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (70)</td><td style="padding:3px;border:1px solid #6B006B;">119</td></tr></table><br><table style="width:100%;border:2px solid #6B006B;border-collapse:collapse;margin-top:15px;"><tr style="text-align:center;color:#660033;font-weight:bold;font-size:1.1em;background:#f2f3ff;"><td colspan="3 mg of it " style="padding:3px;">BEANS AND LEGUMES</td></tr><tr style="text-align:center;color:#660033;font-weight:bold;"><td style="padding:3px;border:2px solid #6B006B;">Food</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">Common Measure<br>(Weight in a gm)</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">K Content<br>in mg</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Soybeans, green, cooked, boiled, drained, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup.(180)</td>* Swiss Chard <td style="padding: Considered to be one of the most healthy vegetables3px;border:1px solid #6B006B;">970</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Lima beans, Swiss chard is welllarge, mature seeds, cooked, boiled, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (188)</td><td style="padding:3px;border:1px solid #6B006B;">945</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Soybeans, mature, cooked, boiled, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (172)</td><td style="padding:3px;border:1px solid #6B006B;">886</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Pinto beans, mature, cooked, boiled, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (171)</td><td style="padding:3px;border:1px solid #6B006B;">746</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Lentils, mature, cooked, boiled, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (198)</td><td style="padding:3px;border:1px solid #6B006B;">731</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Kidney beans, red, mature, cooked, boiled, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (177)</td><td style="padding:3px;border:1px solid #6B006B;">713</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Peas, split, mature, cooked, boiled, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (196)</td><td style="padding:3px;border:1px solid #6B006B;">710</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Navy beans, mature, cooked, boiled, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (182)</td><td style="padding:3px;border:1px solid #6B006B;">708</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Black beans, mature, cooked, boiled, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (172)</td><td style="padding:3px;border:1px solid #6B006B;">611</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Chickpeas, mature, cooked, boiled, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (164)</td><td style="padding:3px;border:1px solid #6B006B;">477</td></tr></table><br><table style="width:100%;border:2px solid #6B006B;border-known for its dense nutrient profilecollapse:collapse;margin-top:15px;"><tr style="text-align:center;color:#660033;font-weight:bold;font-size:1. Chard’s polyphenol contents and pigments are believed to possess antioxidizing1em;background:#f2f3ff;"><td colspan="3" style="padding:3px;">FRUITS</td></tr><tr style="text-align:center;color:#660033;font-weight:bold;"><td style="padding:3px;border:2px solid #6B006B;">Food</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">Common Measure<br>(Weight in gm)</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">K Content<br>in mg</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Plantains, antiraw</td><td style="padding:3px;border:1px solid #6B006B;">1 medium (179)</td><td style="padding:3px;border:1px solid #6B006B;">893</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Papayas, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 papaya (304)</td><td style="padding:3px;border:1px solid #6B006B;">781</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Plantains, cooked</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (154)</td><td style="padding:3px;border:1px solid #6B006B;">716</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Squash, winter, all varieties, cooked, baked, without salt</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (205)</td><td style="padding:3px;border:1px solid #6B006B;">494</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Cantaloupe, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (160)</td><td style="padding:3px;border:1px solid #6B006B;">427</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Bananas, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 banana (118)</td><td style="padding:3px;border:1px solid #6B006B;">422</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Pears, Asian, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 pear (275)</td><td style="padding:3px;border:1px solid #6B006B;">333</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Oranges, raw, all commercial varieties</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (180)</td><td style="padding:3px;border:1px solid #6B006B;">326</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Peaches, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (170)</td><td style="padding:3px;border:1px solid #6B006B;">323</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Mangoes, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 mango (207)</td><td style="padding:3px;border:1px solid #6B006B;">323</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Watermelon, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 wedge (286)</td><td style="padding:3px;border:1px solid #6B006B;">320</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Strawberries, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (166)</td><td style="padding:3px;border:1px solid #6B006B;">254</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Blackberries, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (144)</td><td style="padding:3px;border:1px solid #6B006B;">233</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Ugli fruit (Jamaican tangelo), raw</td><td style="padding:3px;border:1px solid #6B006B;">1 medium (244)</td><td style="padding:3px;border:1px solid #6B006B;">200</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Avocados, raw, California</td><td style="padding:3px;border:1px solid #6B006B;">1 oz. (28.35)</td><td style="padding:3px;border:1px solid #6B006B;">144</td></tr></table><br><table style="width:100%;border:2px solid #6B006B;border-inflammatory and blood sugarcollapse:collapse;margin-regulating propertiestop:15px;"><tr style="text-align:center;color:#660033;font-weight:bold;font-size:1. A cup of boiled Swiss chard has 961 1em;background:#f2f3ff;"><td colspan="3" style="padding:3px;">DRY FRUITS AND NUTS</td></tr><tr style="text-align:center;color:#660033;font-weight:bold;"><td style="padding:3px;border:2px solid #6B006B;">Food</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">Common Measure<br>(Weight in gm)</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">K Content<br>in mg of potassium</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Dates, deglet noor</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (178)</td><td style="padding:3px;border:1px solid #6B006B;">1168</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Raisins, seedless</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (145)</td><td style="padding:3px;border:1px solid #6B006B;">1086</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Nuts, chestnuts, European, roasted</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (143)</td><td style="padding:3px;border:1px solid #6B006B;">847</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Apricots, dried, sulfured, uncooked</td><td style="padding:3px;border:1px solid #6B006B;">10halves (35)</td><td style="padding:3px;border:1px solid #6B006B;">407</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Coconut meat,717 IU of vitamin Adried (desiccated), 31.sweetened, shredded</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (93)</td><td style="padding:3px;border:1px solid #6B006B;">313</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Prunes, uncooked</td><td style="padding:3px;border:1px solid #6B006B;">5 mg of vitamin C and 573 mcg of vitamin K prunes (essential for blood clotting and bone health42) among others</td><td style="padding:3px;border:1px solid #6B006B;">307</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Pistachio nuts, dry roasted, with salt added</td><td style="padding:3px;border:1px solid #6B006B;">1 oz.(28.35)</td>* Potato <td style="padding: It’s a pity that potato has acquired a bad name due to French fries because spud is a cheap and abundant source of potassium3px;border:1px solid #6B006B;">295</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Almonds</td><td style="padding:3px;border:1px solid #6B006B;">1 oz. A baked medium(28.35)</td><td style="padding:3px;border:1px solid #6B006B;">200</td></tr></table><br><table style="width:100%;border:2px solid #6B006B;border-sized collapse:collapse;margin-top:15px;"><tr style="text-align:center;color:#660033;font-weight:bold;font-size:1.1em;background:#f2f3ff;"><td colspan="3" style="padding:3px;">DAIRY PRODUCTS</td></tr><tr style="text-align:center;color:#660033;font-weight:bold;"><td style="padding:3px;border:2px solid #6B006B;">Food</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">Common Measure<br>(173 gWeight in gm) potato alone contains a whopping 926 </td><td style="padding:3px;border:2px solid #6B006B;width:15%;">K Content<br>in mg of potassium</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Milk, canned, condensed, sweetened</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (306)</td><td style="padding:3px;border:1px solid #6B006B;">1135</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Yogurt, plain, skim milk, 13 grams protein per 8 ounce</td><td style="padding:3px;border:1px solid #6B006B;">8 oz. When cooked the healthful way and with the skin intact(227)</td><td style="padding:3px;border:1px solid #6B006B;">579</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Yogurt, potato can also be a good source of energyplain, vitamin C and B6low fat, as well as fiber12 grams protein per 8 ounce</td><td style="padding:3px;border:1px solid #6B006B;">8 oz.(227)</td>* Wild Salmon <td style="padding: 3px;border:1px solid #6B006B;">531</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Buttermilk, fluid, cultured, low-fat</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (245)</td><td style="padding:3px;border:1px solid #6B006B;">370</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Milk, fluid, 1% or 2 % fat, with added vitamin A popular fish well</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (244)</td><td style="padding:3px;border:1px solid #6B006B;">366</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Yogurt, plain, whole milk, 8 grams protein per 8 ounce</td><td style="padding:3px;border:1px solid #6B006B;">8 oz. (224)</td><td style="padding:3px;border:1px solid #6B006B;">352</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Milk, whole, 3.25% fat</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (244)</td><td style="padding:3px;border:1px solid #6B006B;">349</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Cheese, ricotta, whole milk</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (246)</td><td style="padding:3px;border:1px solid #6B006B;">258</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Cheese, cottage, low-liked by people from all over the worldfat, half a fillet of wild2% fat</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (226)</td><td style="padding:3px;border:1px solid #6B006B;">217</td></tr></table><br><table style="width:100%;border:2px solid #6B006B;border-caught salmon gives 705 mg of potassium along with an array of healthcollapse:collapse;margin-giving EPA and DHA omegatop:15px;"><tr style="text-align:center;color:#660033;font-weight:bold;font-size:1.1em;background:#f2f3ff;"><td colspan="3 fatty acids" style="padding:3px;">MEAT PRODUCTS</td></tr><tr style="text-align:center;color:#660033;font-weight:bold;"><td style="padding:3px;border:2px solid #6B006B;">Food</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">Common Measure<br>(Weight in gm)</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">K Content<br>in mg</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Halibut, proteinsAtlantic and Pacific, vitamin Dcooked, vitamin B12 and other nutrients. Buying wild instead of farmed salmon not dry heat</td><td style="padding:3px;border:1px solid #6B006B;">½ fillet (159)</td><td style="padding:3px;border:1px solid #6B006B;">916</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Rockfish, Pacific, mixed species, cooked, dry heat</td><td style="padding:3px;border:1px solid #6B006B;">1 fillet (149)</td><td style="padding:3px;border:1px solid #6B006B;">775</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Haddock, cooked, dry heat</td><td style="padding:3px;border:1px solid #6B006B;">1 fillet (150)</td><td style="padding:3px;border:1px solid #6B006B;">599</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Salmon, sockeye, cooked, dry heat</td><td style="padding:3px;border:1px solid #6B006B;">½ fillet (155)</td><td style="padding:3px;border:1px solid #6B006B;">581</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Duck, meat only ensures that you’re exposed to less environmental toxins like mercury and PCBs, it’s also a show of support for sustainable fishing practices as wild fish stocks are usually tightly controlled. If wild salmon is too costly for youcooked, roasted</td><td style="padding:3px;border:1px solid #6B006B;">½ duck (221)</td><td style="padding:3px;border:1px solid #6B006B;">557</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Crab, blue, you can also get canned wild Alaskan salmon from most major supermarkets</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (135)</td><td style="padding:3px;border:1px solid #6B006B;">505</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Tuna, yellowfin, fresh, cooked, dry heat</td><td style="padding:3px;border:1px solid #6B006B;">3 oz.(85)</td>* Coconut Water <td style="padding: Instead of a can of soda3px;border:1px solid #6B006B;">484</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Cod, ask for coconut water to quench your thirst next timePacific, cooked, dry heat</td><td style="padding:3px;border:1px solid #6B006B;">3 oz. One (85)</td><td style="padding:3px;border:1px solid #6B006B;">439</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Turkey, meat only, cooked, roasted</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (240 g140) of this naturally sweet water</td><td style="padding:3px;border:1px solid #6B006B;">417</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Ham, sliced, extra lean</td><td style="padding:3px;border:1px solid #6B006B;">2 slices (56.7)</td><td style="padding:3px;border:1px solid #6B006B;">368</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Chicken, broilers or fryers, light meat, meat only, cooked, fried</td><td style="padding:3px;border:1px solid #6B006B;">3 oz. (84)</td><td style="padding:3px;border:1px solid #6B006B;">221</td></tr></table><br><table style="width:100%;border:2px solid #6B006B;border-fromcollapse:collapse;margin-thetop:15px;"><tr style="text-tree gives you 600 align:center;color:#660033;font-weight:bold;font-size:1.1em;background:#f2f3ff;"><td colspan="3" style="padding:3px;">BEVERAGES</td></tr><tr style="text-align:center;color:#660033;font-weight:bold;"><td style="padding:3px;border:2px solid #6B006B;">Food</td><td style="padding:3px;border:2px solid #6B006B;width:15%;width:15%;">Common Measure<br>(Weight in gm)</td><td style="padding:3px;border:2px solid #6B006B;width:15%;width:15%;">K Content<br>in mg of potassium — plus small amount of proteins</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Prune juice, vitamins and other mineralscanned</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (256)</td><td style="padding:3px;border:1px solid #6B006B;">707</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Carrot juice, such as sodiumcanned</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (236)</td><td style="padding:3px;border:1px solid #6B006B;">689</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Vanilla thick shake</td><td style="padding:3px;border:1px solid #6B006B;">11 fl. oz. (313)</td><td style="padding:3px;border:1px solid #6B006B;">573</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Tomato juice, magnesiumcanned, calcium and B vitamins — all with only 6 g of sugarsalt added</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (243)</td><td style="padding:3px;border:1px solid #6B006B;">556</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Orange juice, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (248)</td><td style="padding:3px;border:1px solid #6B006B;">496</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Grapefruit juice, white or pink, raw</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (247)</td><td style="padding:3px;border:1px solid #6B006B;">400</td></tr></table><br><table style="width:100%;border:2px solid #6B006B;border-collapse:collapse;margin-top:15px;"><tr style="text-align:center;color:#660033;font-weight:bold;font-size:1. Compare that to 20 g of pure sugar and almost nothing else 1em;background:#f2f3ff;"><td colspan="3" style="padding:3px;">OTHERS</td></tr><tr style="text-align:center;color:#660033;font-weight:bold;"><td style="padding:3px;border:2px solid #6B006B;">Food</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">Common Measure<br>(Weight in a similar size gm)</td><td style="padding:3px;border:2px solid #6B006B;width:15%;">K Content<br>in mg</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Baking powder, low-sodium</td><td style="padding:3px;border:1px solid #6B006B;">1 tsp. (5)</td><td style="padding:3px;border:1px solid #6B006B;">505</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Cream of colatartar</td><td style="padding:3px;border:1px solid #6B006B;">1 tsp.(3)</td><td style="padding:3px;border:1px solid #6B006B;">495</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">White chocolate</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (170)</td><td style="padding:3px;border:1px solid #6B006B;">486</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Wheat flour, whole-grain</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (120)</td><td style="padding:3px;border:1px solid #6B006B;">486</td></tr><tr style="background:#fefcff;"><td style="padding:3px;border:1px solid #6B006B;">Rice, white, long-grain, parboiled, enriched, dry</td><td style="padding:3px;border:1px solid #6B006B;">1 cup (185)</td><td style="padding:3px;border:1px solid #6B006B;">346</td></tr><tr><td style="padding:3px;border:1px solid #6B006B;">Baking chocolate, squares</td><td style="padding:3px;border:1px solid #6B006B;">1 square (28.35)</td><td style="padding:3px;border:1px solid #6B006B;">235</td></tr></table><br>
[[Category:Treatments]]
[[Category:Dietary minerals]]