Saturday, August 20, 2011

Prevent Stroke with Potassium Foods

A recent study involving more than 200,000 volunteers and middle aged adults, published in the Journal Stroke claimed, they who eat fruits, vegetables, and dairy products are high in potassium have a lower risk of stroke than those who received less intake of these minerals.

As quoted from buzzle.com, Potassium is a mineral salt (electrolyte) That Is Essential for maintaining the balance of pH levels in our body fluids. It plays an Important role in regulating our blood pressure, bone mass, nervous system, muscle function, and heart, kidney, and adrenal functions. Low levels of potassium can cause potassium deficiency and bring on a whole host of health problems.

The study results revealed that every increase of 1,000 milligrams (mg) of potassium in your diet every day related with a decreased the possibility of suffering a stroke by 11 percent within five to 14 years into the future.

The following are foods that contain potassium :
  • Bananas
  • Oranges
  • Apricots
  • Avocado
  • Strawberries
  • Potatoes
  • Tomatoes
  • Cucumber
  • Cabbage
  • Cauliflower
  • Chard
  • Bell pepper
  • Eggplant
  • Squash
  • Crimini mushrooms
  • Brussels sprouts
  • Turmeric
  • Parsley
  • Spinach
  • Broccoli
  • Tuna
  • Halibut
How to Take It:

Potassium supplements, other than the small amount included in a multivitamin, should be taken only under your doctor's supervision. Do not give potassium supplements to a child unless your doctor tells you to.
The recommended daily intakes of dietary potassium are listed below:

Pediatric
  • Infants birth - 6 months: 500 mg or 13 mEq
  • Infants 7 months - 12 months: 700 mg or 18 mEq
  • Children 1 year: 1,000 mg or 26 mEq
  • Children 2 - 5 years: 1,400 mg or 36 mEq
  • Children 6 - 9 years: 1,600 mg or 41 mEq
  • Children over 10 years: 2,000 mg or 51 mEq
Adult
  • 2,000 mg or 51 Meq, including for pregnant and nursing women
Here is a list of some foods high in potassium and their potassium content from the USDA National Nutrient Database:
Potassium Rich Foods Weight Measure Potassium Content
Raw, baby carrots 10 1 medium 24 mg
Raw Lettuce 10 1 leaf 19 mg
Raw Onions 14 1 slice 20 mg
Fresh Strawberries 12 1 strawberry 18 mg
Raw Garlic 3 1 clove 12 mg
Honey 21 1 tablespoon 11 mg
Raw Radishes 4.5 1 radish 10 mg
Raw Peppers 10 1 ring 18 mg
White Bread 23 1 slice 17 mg
Papayas 304 1 papaya 781 mg
Lima Beans 188 1 cup 955 mg
Plantains 179 1 medium 893 mg
Jerusalem Artichokes 150 1 cup 644 mg
Bananas 118 1 banana 422 mg
Oat Bran 94 1 cup 532 mg
Tomatoes 255 1 cup 528 mg
Cucumber 301 1 large 442 mg
Cantaloupe 160 1 cup 427 mg
Pears 275 1 pear 333 mg
Mangoes 207 1 mango 323 mg

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4 komentar:

buret said...

great info gan, bermanfaat, izin save dulu

Marvz Anime Blog said...

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Advan Share said...

post good and useful thanks

Mango Africa said...

I like your post, thank you

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