Latest news with #potassium
Health Line
11 hours ago
- Health
- Health Line
14 Healthy Foods That Are High in Potassium
Many fruits and vegetables are high in potassium. This can include beans and sweet potatoes. Potassium is an essential mineral that the body requires for a variety of processes. Since the body can't produce potassium, it has to come from food. However, most Americans don't get enough potassium from their diets. This is mainly due to a lack of fruits and vegetables in the typical Western diet. In the United States, it's recommended that healthy adults consume 4,700 mg daily. Getting enough dietary potassium is essential for bone and heart health. It's vital for people with high blood pressure, as it may decrease the risk of heart disease and stroke. This article lists 14 foods that are highest in potassium. White beans Beans and lentils are both good sources of potassium. White beans are one of the best sources of potassium, with 421 mg of potassium in 1/2 cup (130 grams). White beans contain reasonable amounts of calcium and iron. Additionally, 1/2 cup of white beans provides 4.9 grams of fiber, which is 18% of your daily requirement. They're also an excellent source of plant-based protein. The beans' high fiber and antioxidant content can help decrease inflammation, improve colon health, and reduce the risk of heart disease and diabetes. A recent meta-analysis showed a significant reduction in stroke risk with a higher potassium intake in the diet. Potatoes and sweet potatoes White potatoes are one of the best food sources of potassium available. A large baked potato (299 grams) provides 1,600 mg. Since potassium is found in both the flesh and skin of a potato, it's most beneficial to consume them washed and unpeeled. Another starchy tuber rich in potassium is baked sweet potatoes. One of these large vegetables (235 grams) contains 1,110 mg. But potatoes aren't just good sources of potassium. They also contain vitamins A, C, B6, and manganese. Beets Beets, a root vegetable with a naturally sweet flavor, are available in various colors, such as deep red, purple, and white. A 1/2 cup (85 grams) of sliced and boiled beets contains 259 mg of potassium. Beets are also rich in folate and manganese. The pigment that gives beets their rich color acts as an antioxidant, which may help fight oxidative damage and inflammation. Beets are also high in nitrates, which may benefit blood vessel function, high blood pressure, and exercise performance. Beets' potassium content may also help improve blood vessel function and decrease the risk of heart disease. Spinach Spinach is a highly nutritious vegetable. Cooked spinach is a great option for those wanting to increase their potassium intake. It contains 839 mg of potassium per cup. It also provides 104% of the DV for vitamin A, over 7 times the DV for vitamin K, almost 19% of the DV for calcium, and around 73% of the DV for manganese. These nutrients are important for metabolism, vision health, bone health, and the immune system. Dark leafy green vegetables like spinach also contain antioxidants, including flavonoids, which help protect against cellular damage. Swiss chard Swiss chard is a leafy green vegetable that's highly nutritious. It's packed with nutrients. One cup (175 grams) of cooked Swiss chard contains 961 mg of potassium. It also contains vitamins A, K, and C, iron, plus magnesium, manganese, and fiber. Like spinach, kale, and other leafy green vegetables, Swiss chard also contains healthy plant compounds that act as antioxidants to help protect your cells. Tomatoes and tomato sauce Tomatoes and tomato products, such as tomato sauce, are full of potassium. One cup (245 grams) of tomato sauce contains 728 mg of potassium. Tomatoes are also rich in other minerals, like manganese, and vitamins, including vitamins A, C, E, and B6. What's more, tomatoes contain beneficial plant compounds like lycopene, which may help fight inflammation and reduce prostate cancer risk. A small study of people with metabolic syndrome who received tomato juice four times a week for 2 months saw significant improvement in inflammation, blood vessel dysfunction, and insulin resistance. A recent review of studies found that lycopene provided significant antioxidant and anti-inflammatory benefits and lowered the components of metabolic syndrome, including high blood pressure, obesity, and insulin resistance, in both animal and human subjects. The participants also experienced a decrease in LDL (bad) cholesterol and a slight increase in HDL (good) cholesterol. The beneficial effects of potassium and lycopene on heart disease risk factors make tomatoes an excellent choice for heart health. Oranges and orange juice Citrus fruits like oranges are well known for being high in vitamin C, but they're also a good source of potassium. One cup (248 grams) of orange juice provides 496 mg of potassium. It's also rich in folate, vitamin A, thiamine, and antioxidants. Observational studies have found that people who regularly consume orange juice have a higher intake of vitamin C, potassium, calcium, and vitamin D, and are also more likely to have a lower BMI. Additionally, the high level of antioxidants in oranges and their juice may help improve the body's ability to fight free radicals, inflammation, and heart disease. Furthermore, consuming orange juice fortified with calcium and vitamin D may help improve bone health, especially since a high potassium intake may also benefit bone health. But remember that orange juice is higher in sugar and provides less fiber than the whole fruit. Thus, it's best to focus on eating the fruit rather than drinking juice as a source of vitamins and minerals. If you choose to drink orange juice, ensure it's 100% juice without added sugars. Bananas Bananas are known to be a good source of potassium. In fact, one banana has 451 mg of potassium. This tasty fruit is also rich in vitamin C, vitamin B6, magnesium, fiber, and antioxidants. While ripe bananas tend to be high in sugar, green bananas are lower in sugar and higher in resistant starch, which may help manage blood sugar and improve gut health. Green bananas and green banana powder may help enhance fullness, improve constipation and diarrhea, and help some people lose weight. The banana's convenient, natural packaging makes it an easy and nutritious way to increase your potassium intake on the go. Avocados Avocados are incredibly nutritious, tasty, and unique. They're high in heart-healthy monounsaturated fats and rich in fiber, antioxidants, vitamins C, K, B6, folate, and pantothenic acid. Avocados are also a good source of potassium. One cup (150 grams) of whole avocado provides 728 mg of potassium. The high content of antioxidants, healthy fats, and fiber in avocados is most likely responsible for their positive health effects. Studies have shown that avocados may benefit heart health, weight management, and metabolic syndrome. A 2017 study associates eating avocados with better diet quality, lower BMI, body weight, waist circumference, and a significantly lower risk of metabolic syndrome. However, more recent studies have found that avocados may not necessarily be linked with lower body weight and instead have a neutral effect on weight, or they may only affect particular populations. In one study, avocados were found to lower weight gain in female participants but not male ones. The rich potassium content of avocados and their other healthy properties make them an easy choice for helping meet your nutrient needs. Yogurt Yogurt is an excellent source of calcium, riboflavin, and potassium. One cup (245 grams) of this creamy treat provides you with 380 mg of potassium. Because yogurt is a fermented food, it also contains bacteria that may benefit gut health. Some evidence also suggests that yogurt may be beneficial for managing appetite or weight maintenance. This is likely related more to its high protein than its probiotic content. When buying yogurt, aim for a plain variety, as fruit-flavored yogurts tend to have lots of added sugar. Greek yogurt may be a better option due to its higher protein content. If you find plain yogurt is too tart, sweeten it with fresh fruit, nuts, a little honey, or maple syrup. Clams Clams are an excellent source of potassium. A 3-ounce serving (85 grams) provides 534 mg. Clams are also extremely rich in other nutrients. One serving offers 99% of the DV for selenium and surpasses the DV for vitamin B12. They're also a great source of protein and high in healthy omega-3 fats, which are associated with various health benefits, including reducing inflammation and other risk factors associated with related diseases. Salmon Salmon is a highly nutritious food. It's packed with high quality protein, healthy omega-3 fats, and many vitamins and minerals, including potassium. Half of a filet of salmon (178 grams) provides 684 mg of potassium. A diet rich in fatty fish has also been linked with various health benefits, most notably a decreased risk of heart disease. In fact, a meta-analysis of 18 studies found that eating 2-3 150 g portions of fish a week was linked to an 8% reduced risk for both fatal and non-fatal cardiovascular disease. The rich potassium content of salmon may make it beneficial for heart disease, as well. Coconut water Coconut water has become a popular health drink. It's sweet and nutty, low in sugar, and high in electrolytes. The body needs electrolytes to help balance its pH and maintain proper nerve, heart, and muscle function and hydration. One of these electrolytes is potassium. Drinking 1 cup (240 grams) of coconut water will provide 600 mg of potassium. Coconut water's high electrolyte content makes it an excellent drink for rehydrating after challenging physical activities.
Telegraph
27-05-2025
- Health
- Telegraph
The six signs you're deficient in potassium – and how to fix it
Have you thought much about your potassium intake before? It may only cross your mind when you tuck into a banana, one of many fruits and vegetables that's crammed with the stuff. It gets less air time, but potassium is a mineral that is essential to our bodily functions. 'It's crucial to your muscle function, particularly to the function of your heart, as well as for nerve signalling and balancing the different levels of fluids in your body,' says Dr Helen Wall, an NHS GP. A new study, from the University of Waterloo in Canada, has highlighted just how powerful potassium can be. Consuming more potassium, while cutting down on your sodium intake, has greater impact on our blood pressure than simply cutting down on salty food alone, the research suggests. This is perhaps no wonder as our kidneys work to regulate the balance of these vital electrolytes and maintain our overall health. Many of us could do with more of this wonderful mineral in our diets. Here are the signs that you may not be getting enough potassium and how to increase your intake. How much potassium do I actually need? The NHS recommends that adults consume 3,500mg of potassium each day. That's equivalent to about 10 medium bananas. Fortunately, you needn't chop through bananas alone day in, day out. 'Most people who eat a healthy, varied diet are getting enough potassium each day to be healthy,' says Bridget Benelan, a registered nutritionist and spokesperson for the British Nutrition Foundation. 'Whole grains, poultry, milk and other dairy products and many fruits and vegetables all contain a lot of potassium,' Benelan says. This does not mean that all of us are consuming the right amount, however. 'There's a big difference between potassium deficiency and suboptimal potassium intake,' says Dr Wall. Deficiency is rare, but suboptimal intakes that fall short of the 3,500mg per day recommended is common, but doesn't cause severe health issues. 'Meeting the daily recommended intake of potassium is the best thing for your health, but the majority of people don't need to worry about being deficient, though this can be a serious problem.' What are the signs of potassium deficiency? There are various symptoms of potassium deficiency, including: Muscle cramps Fatigue Constipation Heart palpitations or irregular heartbeats Numbness or tingling Feeling light-headed or faint A vitamin deficiency is a long-term lack of a certain nutrient that causes knock-on health problems. In this country, potassium deficiencies – also known as hypokalaemia – are rare, according to the British Dietetic Association. The people most likely to experience potassium deficiencies are elderly adults, in their 80s or older. 'Potassium deficiencies can also be caused by some kinds of medication like water pills, some heart failure medications and certain antibiotics,' says Dr Wall. Your doctor should monitor your potassium levels for you if you are on a medication that could cause deficiencies. 'Persistent diarrhoea and vomiting can also cause potassium deficiencies,' Dr Wall adds, as this causes the loss of potassium and other vitamins and minerals from your system. The signs and symptoms of potassium deficiency are 'the opposite of what potassium does in your system,' says Benelan. As potassium regulates muscle and nerve activity, a lack of it can cause muscle cramps and heart palpitations, as well as numbness and tingling. This can lead to faintness and light-headedness as the movement of blood around your system is interrupted. This is a serious health issue as it can eventually lead to heart attacks. However, 'many of the symptoms of potassium deficiency are things that could be caused by other illnesses,' Dr Wall notes. Suboptimal potassium intakes however can be hard to spot. 'There might not be any symptoms at all, and you'd only find out through a blood test,' Dr Wall says. Making sure that you hit the daily recommended amount is important to being in good health in the long term and preventing deficiencies. How can you fix potassium deficiency? If you have a potassium deficiency, doctors will usually recommend that you change your diet (see foods below) to increase your potassium intake. You might also be prescribed supplements, 'and your medication will be changed if this is causing the problem,' Dr Wall says. The top potassium-rich foods, ranked (per 100g)
Yahoo
26-05-2025
- Health
- Yahoo
This Easy Diet Tweak Can Lower Blood Pressure—and No, It's Not Less Salt
When you think of natural ways lower your blood pressure, you probably imagine giving up maybe all the other foods you actually like, too. But according to new research from the UK's University of Waterloo, there might be a much easier (and more delicious) solution for managing your BP. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 Published in The American Journal of Physiology: Renal Physiology, the study explored why some foods have a greater impact on blood pressure than others, especially given how much is already known about the effects of reducing salt. To do so, the researchers ran advanced simulations to identify how different diets affect blood pressure. They looked at what happens in the body, specifically the kidneys, hormones, and fluid levels—when you eat a normal amount of salt, too much salt, alternative eating patterns and combinations of both. Related: As for what they found? It turns out that another type of diet, not one that requires cutting salt, had a much bigger effect on lowering blood pressure. The impact was especially noticeable in men, which is interesting, given that high-salt diets also raised men's blood pressure more than women's. Even more surprising? The most powerful change wasn't eating less salt—it was eating more potassium-rich foods. Even when salt intake was still high, boosting potassium levels caused a major drop in blood pressure. In men, blood pressure fell by up to 14 mmHg; in women, by up to 10 mmHg. According to the researchers, potassium helps the kidneys flush out extra sodium more efficiently, reducing how much the body holds onto. It also activates natural systems that help lower blood pressure, like dilating blood vessels and encouraging the body to get rid of excess fluid. In a way, it's similar to why doctors recommend electrolyte-rich drinks like coconut water and Gatorade for dehydration and hangovers: potassium helps restore electrolyte balance and keeps everything flowing. Related: This doesn't mean that you should run off and exclusively dine on French fries; the study still found that high salt intake raised blood pressure in both men and women. (Though, as noted above, men were more affected.) Still, the findings suggest you might be able to handle a little more salt than you thought, as long as you're balancing it out with enough potassium-rich foods. Which brings us to our next point... Better blood pressure isn't the only reason to load up on potassium-rich foods. 'Having enough potassium in your diet is crucial for muscle function and overall bodily functions," registered dietitian , previously told Parade. "Particularly if someone is very active, having enough potassium is imperative for muscle recovery and cramp prevention." Eating a potassium-rich diet is linked to a lower risk of osteoporosis. On the other hand, eating too little potassium is known to cause fatigue and muscle cramping, according to Lal. It can have far more serious consequences, too. For example, one study found that people who ate the most potassium had a 20% lower risk of dying compared to those who ate the least. Even more important than potassium alone? The balance between salt and potassium. People who ate a lot more salt than potassium had twice the risk of dying from a heart attack and a 50% higher risk of dying from any cause compared to people with a better balance, according to that same research. Related: Have we convinced you to eat morer potassium yet? Good. For context, women should aim for at least 2,600 milligrams of potassium daily, while men need about 400 milligrams per day. If you're struggling to hit those numbers, consider loading up on these potassium-rich foods: Almonds Avocado Bananas Beans, lentils Beet greens Cantaloupe Cashews Chicken Coconut water Dairy and plant milks (soy, almond) Dried fruits (raisins, apricots) Oranges, orange juice Potatoes Salmon Spinach, broccoli Tomatoes Winter squash (acorn, butternut) Yogurt Up Next:Modulation of blood pressure by dietary potassium and sodium: sex differences and modeling analysis. The American Journal of Physiology: Renal Physiology. Supriya Lal, RD, MPH, a registered dietitian Potassium: A Frontier in Osteoporosis. Hormone and Metabolic Research. Potassium. National Institutes of Health. Potassium. The Nutrition Source. Harvard T.H. Chan School of Public Health.
Health Line
21-05-2025
- Health
- Health Line
Bananas 101: Nutrition Facts and Health Benefits
Bananas are a source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients. Possible benefits include protecting against heart disease and supporting digestive health. Bananas come from a family of plants called Musa that are native to Southeast Asia. They grow in many of the warmer areas of the world. Many types and sizes exist. Their color usually ranges from green to yellow, but some varieties are red. Read on to learn more about banana nutrition facts and possible health benefits. Banana nutrition facts The nutrition facts for 1 medium-sized banana, or a banana weighing 118 grams (g), include: 105 calories 88.4 g water 1.29 g protein 26.9 g carbohydrates 14.4 g sugars 3.07 g fiber 0.39 g fat Carbs Bananas are a rich source of carbs, which occur mainly as starch in unripe bananas and sugars in ripe bananas. The carb composition of bananas changes drastically during ripening. The main component of unripe bananas is starch. Green bananas contain around 70% starch measured in dry weight. This decreases with ripening. The most common types of sugar in ripe bananas are sucrose, fructose, and glucose. Bananas have a relatively low glycemic index (GI) of around 42 to 51, depending on their ripeness. The GI is a measure of how quickly carbs in food enter your bloodstream and raise blood sugar. Fibers A high proportion of the starch in unripe bananas is resistant starch, which passes through your gut undigested. In your large intestine, this starch is fermented by bacteria to form butyrate, a short-chain fatty acid that appears to have beneficial effects on gut health. Bananas are also a good source of other types of fiber, such as pectin. Some of the pectin in bananas is water-soluble. When bananas ripen, the proportion of water-soluble pectin increases, which is one of the main reasons why bananas turn soft as they age. Both pectin and resistant starch moderate the rise in blood sugar after a meal. Vitamins and minerals in bananas Bananas are a good source of several vitamins and minerals. Potassium: Bananas are a good source of potassium. A diet high in potassium can lower blood pressure in people with elevated levels and benefits heart health. Vitamin B6: Bananas are high in vitamin B6. One medium-sized banana contains around 0.433 milligrams (mg) of vitamin B6. Vitamin C: Like most fruit, bananas are a good source of vitamin C. One medium-sized banana contains around 10.3 mg of vitamin C. Health benefits of bananas Bananas offer a number of possible health benefits. Heart health Bananas are high in potassium, a mineral that promotes heart health and normal blood pressure. One medium-sized banana contains around 422 mg of potassium. »Learn more: Heart-Healthy Foods Digestive health Unripe, green bananas contain considerable amounts of resistant starch and pectin, which are types of dietary fiber. Resistant starch and pectins act as prebiotic nutrients, supporting the growth of beneficial gut bacteria. In your gut, these fibers are fermented by beneficial bacteria that form butyrate, a short-chain fatty acid that promotes gut health. Possible risks of bananas There are mixed opinions on whether bananas are good for people with type 2 diabetes. It's true that bananas are high in starch and sugar. One might expect them to cause a large rise in blood sugar. But due to their low GI, moderate consumption of bananas should not raise blood sugar levels nearly as much as other high-carb foods. That said, people with diabetes should avoid eating a lot of well-ripened bananas. It's always best to monitor blood sugar levels carefully after consuming high amounts of sugar and carbs. Some people claim that bananas can cause constipation. However, bananas are high in soluble fiber, so they may actually help with constipation. A banana allergy is also possible. Seek immediate medical help if you experience symptoms such as: hives or an itchy rash an itchy mouse or throat angioedema, or swelling of the skin »Learn more: Heart-Healthy Foods The bottom line Bananas are a good source of carbs and fibers. They contain decent amounts of several vitamins, minerals, and antioxidants. Potassium, vitamin C, catechin, and resistant starch are among their healthy nutrients. Bananas may have numerous benefits, such as improved heart and digestive health.
