Healthy with Jodi

Potassium Info & Top Ten Foods highest in this essential nutrient

    Potassium Rich Foods-Top ten

    Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body.
    Potassium is the third most abundant mineral in the body and is a required mineral for the function of several organs including the heart, kidneys, brain and muscular tissues.
    Potassium also plays an important role in keeping the body hydrated and works with sodium to support cellular function with your bodies sodium-potassium pump.
    Potassium deficiency symptoms can include severe headaches, dehydration, heart palpitations and swelling of glands and tissues.
    Also, potassium deficiency can lead to:
    * Fatigue
    * Irritability
    * Muscle cramps
    * Weight gain
    * Increased blood pressure
    * Cellulite buildup

    The main culprits that can cause low levels of potassium are endurance cardiovascular exercise without proper hydration, vomiting, diarrhea and a diet low in fruits and vegetables.
    Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is very rare.
    The RDA for potassium is 4700 mg/day.
    Keeping in mind Sodium should be 2300mg.
    Think Double potassium for your sodium intake!

    Consuming these 3 servings of this high potassium foods list daily to ensure optimal levels of potassium.
    Top 10 Potassium Rich Foods List
    1) Avocado. 1 whole: 1068 mg (30% DV)
    2) Spinach. 1 cup: 839mg (24% DV)
    3) Sweet potato. 1 medium: 952 mg (27% DV)
    4) Coconut Water. 1 cup 600 mg (17% DV)
    5) Kefir or Yogurt 1 cup: 579 mg (15% DV)
    6) White Beans ½ cup: 502 mg (15% DV)
    7) Banana 1 large: 422 mg (12% DV)
    8) Acorn squash 1 cup: 899 mg (26% DV)
    9) Dried apricots ½ cup: 755 mg (22% DV)
    10) Mushrooms 1 cup: 428 mg (27% DV)

    Potassium Health Benefits
    Cramps
: One of the main benefits of consuming high potassium foods is decreased muscle cramping and improved muscle strength.  Muscle cramps are a common side effects of low potassium levels.  This can happen if an athlete becomes dehydrated and isn’t consuming enough potassium rich foods before and after exercise.
    Reduced Risk of Stroke
: Several observational studies have found that those with high potassium levels experience a lower risk of stroke. The health benefits of potassium are likely through reduction of blood pressure combined with a diet high in fruits and vegetables.
    Alleviation of High Blood Pressure (Hypertension): 
Studies show that a diet high in potassium, especially potassium from fruits and vegetables, lowers blood pressure. This is especially true if the increase in potassium foods is not accompanied by an increase in high sodium foods.
    Reduced Cellulite Appearance
: One of the main causative factors of cellulite buildup is fluid retention.  Most people consume far too much sodium and not near enough potassium.  Sodium brings nutrients into your cells where potassium helps flush excess waste out of your cells.  For this reason, if you reduce sodium intake and start consuming potassium rich foods you can reduce the appearance of cellulite.

    Osteoporosis Protection
: Several studies have found a relation between increased bone density and increased intake of dietary potassium. These studies were true even for post- menopausal women and older men.

    https://draxe.com/top-10-potassium-rich-foods/

    Fish List – Which Fish to Eat and not to Eat

      Environmental Working Group’s

      FISH LIST

      * Shrimp fishing and farming practices have raised

      serious environmental concerns.

      ** Farmed catfish have low mercury levels but may

      contain PCBs in amounts of concern for pregnant women.

      AVOID IF PREGNANT:

      Shark

      Swordfish

      King mackerel

      Tilefish

      Tuna Steaks

      Canned tuna

      Sea bass

      Gulf Coast oysters

      Marlin

      Halibut

      Pike

      Walleye

      White croaker

      Largemouth bass

      EAT NO MORE THAN

      ONE SERVING PER MONTH:

      Mahi mahi

      Blue mussel

      Eastern oyster

      Cod

      Pollock

      Great Lakes salmon

      Gulf Coast blue crab

      Channel catfish (wild)**

      Lake whitefish

      Porgy

      Orange Roughy

      Snapper

      Lake trout

      Bluefish

      Gontino

      Rockfish

       Government studies show that one of every six

      pregnant women in the U.S. will give birth to a baby

      whose blood is contaminated with mercury at levels

      above the federal safety standard. Emitted from

      coal-fired power plants and other sources, the pollutant

      builds up in some types of seafood. Nutrients in fish

      can be vital for a baby’s brain development, but too

      much mercury can cause lasting brain damage.

      To supplement FDA’s consumer advisories, which don’t

      adequately protect the public, EWG evaluated mercury

      tests from seven government programs and published

      this list to help women choose safer seafood during

      pregnancy. This is, in fact, an important guide for everyone,

      as mercury poses a risk to the immune system and

      heart, even at low levels. For more information, see our

      webpage on mercury in seafood at:

      http://www.ewg.org/mercury/

      More Info about Fish that you should eat

      Fish List – Mercury is Not Your Friend!

        Environmental Working Group’s

        FISH LIST

        * Shrimp fishing and farming practices have raised

        serious environmental concerns.

        ** Farmed catfish have low mercury levels but may

        contain PCBs in amounts of concern for pregnant women.

        AVOID IF PREGNANT:

        Sharkfish

        Swordfish

        King mackerel

        Tilefish

        Tuna Steaks

        Canned tuna

        Sea bass

        Gulf Coast oysters

        Marlin

        Halibut

        Pike

        Walleye

        White croaker

        Largemouth bass

        EAT NO MORE THAN

        ONE SERVING PER MONTH:

        Mahi mahi

        Blue mussel

        Eastern oyster

        Cod

        Pollock

        Great Lakes salmon

        Gulf Coast blue crab

        Channel catfish (wild)**

        Lake whitefish

        Porgy

        Orange Roughy

        Snapper

        Lake trout

        Bluefish

        Gontino

        Rockfish

        Government studies show that one of every six

        pregnant women in the U.S. will give birth to a baby

        whose blood is contaminated with mercury at levels

        above the federal safety standard. Emitted from

        coal-fired power plants and other sources, the pollutant

        builds up in some types of seafood. Nutrients in fish

        can be vital for a baby’s brain development, but too

        much mercury can cause lasting brain damage.

        To supplement FDA’s consumer advisories, which don’t

        adequately protect the public, EWG evaluated mercury

        tests from seven government programs and published

        this list to help women choose safer seafood during

        pregnancy. This is, in fact, an important guide for everyone,

        as mercury poses a risk to the immune system and

        heart, even at low levels. For more information, see our

        webpage on mercury in seafood at:

        http://www.ewg.org/mercury/