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February 28, 2005
Potassium Pointers
New guidelines issued by the Institute of Medicine of the National Academies of Science encourage adults to consume of at least 4,700 milligrams of potassium every day. That’s almost double what most of us actually consume.
Potassium is a mineral that helps muscles contract, maintains fluid balance, sends nerve impulses and releases energy from protein, fat and carbohydrates. The highest amounts of potassium are found in fruits and vegetables, and it’s also found in beans, fish and some dairy foods.
Reach your recommended daily intake of potassium by adding these foods to your daily menu:
Vegetables
Food mg
Potato – medium, baked 844
Lentils – 1 cup, boiled 731
Sweet potato – medium, baked 397
Okra – ½ cup, boiled 255
Carrot – medium, raw 233
Broccoli – ½ cup, boiled 228
Spinach – ½ cup, raw 152
Tomato – raw 135
Bell pepper – ½ cup 90
Fruit
Food mg
Raisin –2/3 cup 751
Date – 10 dried 541
Cantaloupe – 1 cup 494
Banana – medium 450
Apricot – 3 medium 314
Kiwi – medium 252
Strawberries - 1 cup 247
Orange – medium 250
Watermelon – 1 cup 186
Other
Food mg
Snapper- 3 0z, cooked 444
Yogurt, 1 cup, lowfat 411
1% low fat milk – 1 cup 381
Haddock – 3 oz cooked 340
Pistachios – 1 oz, dry roasted 275
Turkey – 3 oz, roasted 255
Almonds – 1 oz, dry roasted 218
Chicken – 3 oz, roasted 212
Posted by Lisa at February 28, 2005 03:34 PM
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