Here is a helpful chart on foods high in Potassium
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High intake of sodium is related to the high prevalence of high blood pressure in the United States. Dietary potassium can lower blood pressure by blunting the adverse effects of sodium on blood pressure. Other possible benefits of an eating pattern rich in potassium include a reduced risk of developing kidney stones and decreased bone loss. The Adequate Intake (AI) for potassium for adults is 4,700 mg per day. AIs are amounts of a nutrient that are adequate for almost everyone in the population; therefore, intake below an AI may be adequate for some people. Available evidence suggests that African Americans and individuals with hypertension especially benefit from increasing intake of potassium.
Few Americans, including all age-gender groups, consume potassium in amounts equal to or greater than the AI. In view of the health benefits of adequate potassium intake and its relatively low current intake by the general population, increased intake of dietary potassium from food sources is warranted. Individuals with kidney disease and those who take certain medications, such as ACE inhibitors, should consult with their health care provider for specific guidance on potassium intake.
Dietary sources of potassium are found in all food groups, notably in vegetables, fruits, and milk and milk products. Appendix 12 below lists food sources of potassium. Americans should select a variety of food sources of potassium to meet recommended intake rather than relying on supplements.
Data from: Dietary Guidelines for Americans 2010
Both potassium and magnesium play a large role in maintaining health and increasing longevity.
Potassium can be easily overlooked as an important part of daily nutrition. Potassium works with sodium to help your body maintain a proper fluid balance, and although potassium is present in many foods, it is vulnerable to being depleted from the body. A diet high in refined foods in linked with potassium loss, as well as the over-consumption of coffee. And don’t overcook your vegetables, as boiling them in large amounts of water can cause the potassium to bleed off.
If you’re concerned about your blood pressure, you’re probably watching your intake of sodium. To keep your sodium under control, avoid prepared and processed foods, and keep an eye on how much potassium you consume. Researchers have found that a diet high in potassium can actually reduce the effect of consuming too much sodium. Most fruits, vegetables, and fish are high in this important mineral. Yes - you have to eat your fruits and veggies!
Magnesium is a mineral that supports every major system in our bodies. One of its most important functions is to keep bones strong. It can help reduce the risk of osteoporosis in older women. It also supports the nervous system, working with calcium to help keep nerves relaxed and healthy. Without an adequate supply of magnesium, muscles may react, triggering cramps and spasms. Muscle tension, anxiety and heart disease are among the ailments linked with a magnesium deficiency. In addition, magnesium helps to regulate a brain receptor. Recent research shows that it may keep memory functioning as we age.
A common condition which is helped by magnesium is restless leg syndrome and/or leg cramping while sleeping. Common pain killers can provide temporary relief, but cannot tbe taken these everyday! Try taking magnesium a couple of hours before bed to see if it can reduce the leg cramps. There are many different forms of magnesium. Try one form to see if it helps. If you are unsure which form to use. check with a holistic wellness physician. Trained holistic wellness doctors can determine which form will be most effective for your body. Contact TLC Holistic Wellness at (734) 664-0339 for a free consultation to see which type of magnesium might be best for you.