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Potassium
Potassium is an essential mineral that is important for controlling the
body’s fluid balance. It assists in the regulation of the acid-base and water
balance in the blood and the body tissues and helps preserve proper alkalinity
of the body's fluid. Initial symptoms of potassium deficiency
include slow reflexes, muscle weakness, and dry skin.
Potassium is one of the most important
elements in our diets. It works with sodium to regulate the body's waste balance
and normalize heart rhythms, aids in clear thinking by sending oxygen to the
brain, preserves proper alkalinity of body fluids, stimulates the kidneys to
eliminate poisonous body wastes, assists in reducing high blood pressure and
promotes healthy skin. There is no USRDI for potassium ... health officials are currently discussing
this issue. However, on food labels the RDI for potassium is listed
at 3,500 mg daily. Please note that 18,000 mg daily can
be toxic.
Sources of Potassium
- There are products that are salt alternatives (found in the grocery store
near the salt) that are made from potassium salt. (No sodium). One
is called Nu-Salt and another No Salt. No salt has 650 mg or 19% of the RDI
in 1/4 teaspoon and Nu-Salt has 530 mg in 1/6th teaspoon. Potassium chloride and potassium bitartrate (cream
of tartar) are among the ingredients.
- Doctors can prescribe potassium supplements that come in about 600 mg (but
the Pharmacist says it's as big as a horse pill and coated with wax).
Pharmacist agreed majority of people are way deficient in potassium and highly
recommended the Nu-Salt/No-Salt route.
- A medium banana supplies 630 milligrams of potassium or about 75 milligrams
per inch.
- An 8 oz glass of freshly squeezed orange juice supplies 480 milligrams
of potassium.
- 1/4 cup of raisins supplies 310 milligrams of potassium.
- potato (1 medium, baked with skin) 844 mg
- kidney beans (1 cup) 713 mg
- cantaloupe (1 cup) 494 mg
- green beans (1/2 cup cooked) 185 mg
- milk (8 ounces skim) 406 mg
- yogurt (8 ounces low fat vanilla) 498 mg
- spinach (1/2 cup cooked) 419 mg
- carrots (1 medium raw) 233 mg
- watermelon (1 cup) 186 mg
- chicken breast (3 oz without skin, cooked) 220 mg
- cod (3 oz cooked) 449 mg
- tomato (one) 273 mg)
Note: Children 1 year 1000 mg
2-5 1400 mg
6-9 1600 mg
10-18 2000 mg
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