Foods rich in Potassium

[Mike C]

One of the biggest killers for those with SCI is cardio-pulminary disease, so getting 4700mg of Potassium per day is the way to go to help lower your risk of high blood pressure, strokes and so on. But man, you need to munch out in order to reach 4700 mg a day. Here is a list I found which shows food high in Potassium:

Best Sources of Potassium
Incorporate these potassium-rich foods into your diet to reach the recommended goal of 4,700 milligrams.
1,000 mg
Avocado (1 cup)
Baked potato (8 ounces with skin)
Beet greens (3/4 cup, cooked)
Edamame (1 cup shelled, cooked)
Lima beans (1 cup, cooked)
Papaya (1 large)
Sweet potato (1 cup, cooked)
750 mg
Plantains (1 cup, cooked)
Salmon (6 ounces, raw)
Tomato sauce (1 cup)
Winter squash (1 cup, cooked)
500 mg
Banana (1 large)
Beets (1 cup, cooked)
Cantaloupe (1 cup)
Dried apricots (12 halves)
Dried figs (4)
Orange juice (1 cup)
Yogurt (1 cup plain low-fat)
250 mg
Broccoli (1/2 cup, cooked)
Chicken breast (5 ounces, roasted)
Dates (5 whole)
Kiwifruit (1)
Mango (1)
Milk (1 cup)
Nectarine (1)
Orange (1 medium)
Peanut butter (2 tablespoons)
Peanuts (1 ounce, about 1/4 cup)
Pear (1 large)
Raisins (1/4 cup)
Strawberries (1 cup)
Zucchini (1/2 cup, cooked)

I looked for Potassium supplements, but most of the pills I found were limited to about 90-99mg per pill....not much RDA achieved there. I can deal with having some broccoli with a potato or two and some fish for example, and then swallowing a 2000 mg potassium supplement to get my levels up, but I´m not finding any pills that big. Is anybody out there really getting there RDA in potassium naturally.....every single day??

Let´s see....

1 quart milk = 1000mg
16oz (1 pound) of backed potato = 1000 mg
2 big bananas = 1000 mg
a Mango, 2 oranges and a pear = 1000mg
a 6 oz. Salmon filet = 750 mg

Maybe it really isn´t that hard.

[Juke_spin]

Originally Posted by Mike C

One of the biggest killers for those with SCI is cardio-pulminary disease, so getting 4700mg of Potassium per day is the way to go to help lower your risk of high blood pressure, strokes and so on.
Let´s see....

1 quart milk = 1000mg
16oz (1 pound) of backed potato = 1000 mg
2 big bananas = 1000 mg
a Mango, 2 oranges and a pear = 1000mg
a 6 oz. Salmon filet = 750 mg

Maybe it really isn´t that hard.

This could be an answer:

Potassium Chloride Powder, NOW Foods Vegetarian - 8 oz.


733739014504Retail: $4.99
Our Low price: $3.49
Our Potassium Chloride powder can be used as a substitute for table salt or in baking, although the taste is not identical.
NOW® Foods has been selling powdered supplements since 1972. The powdered form is 100% pure and free of filler, is much lower in cost, easy to digest, and can be taken in desired potencies.

NUTRITION INFO Serving Size: 1/4 Teaspoon Servings Per Container: 162
Amount Per Serving% Daily Value Potassium (as Potassium Chloride) 730mg2000% * Percent Daily Values are based on 2,000 calorie diet. † Daily Value not established.
Serving Size: 1/4 teaspoon

Suggested Dosage or Use: As a dietary supplement, take one quarter teaspoon daily, preferably added to friut or vegetable juice.

Free of: sugar, salt, starch, yeast, gluten, wheat, corn, soy, milk, additives.

Warnings: Diabetics, persons with kidney disease, or those taking diuretics or prescription potassium supplements should consult their physician regarding the use of potassium supplements in their diet.

Brand: NOW Foods
Potassium Chloride Powder, Vegetarian - 8 oz.

http://herbal-remedies-usa.stores.ya...de-powder.html

You could mix a teaspoon to a teaspoon and a quarter in fruit juice and get the rest from natural food sources w/o putting any strain on gut or wallet.

[Juke_spin]

Of course one should be checked for hypertension at least twice annually and be taking adequate medication if they have the condition. Like me.

[SCI-Nurse]

I don't recommend taking a potassium supplement without your physician's advice. This is usually only needed if you are on drugs that cause you to loose potassium (such as certain types of diuretics). Too much potassium can be deadly for your heart. If you have any kidney impairment, you actually may need to restrict potassium.

I have seen no credible scientific studies indicating that potassium supplementation has any protective mechanism for heart disease. The significant high rate of hyperlipidemia (high cholesterol) in people with SCI is probably a much more significant factor that explains the high rate of heart disease in even those who are only middle-aged.

(KLD)

[Mike C]

Speaking of heart disease, diet and prevention, this study
is quite interesting.

All 3 diets provided 2100 kcal/day and comprised cholesterol 140 mg/day, fiber 30 g/day, sodium 2300 mg/day, potassium 4700 mg/day, magnesium 500 mg/day, and calcium 1200 mg/day.
Subjects spent 3 periods of 6 weeks on each diet, interspersed with 2- to 4-week washout periods, during which subjects ate their own food. At the start of the study there was a run-in period of 6 days, after which subjects were randomized to 1 of the 6 sequences of the 3 diets.
Researchers provided all of the food during the study. Participants came to the study site weekdays for lunch. Food for the other 2 daily meals plus snacks and weekend meals were provided to take home.
Calories were adjusted to maintain weight to avoid confounding effects of weight loss in the study. Sodium and potassium intake were also maintained.

[garvey]

I hear that watermelon is good too.

[van damn]

Looks like bodybuilders intake.I use to eat 6 meals to pack on the muscle.

[Caring8]

Potassium is very important in the so called modern western diet anyway - most people ingest way too much sodium (aka junk food) so potassium is vital to balance this off. The healthy ratio is supposed to be S:P 1:3 - needless to say most people in the US have it exactly reversed. Which is really troublesome. Personally I eat an avocado each morning, and a banana every evening. Papaya is great too, especially the seeds. But I would only recommend that if you have digestive problems (constipation) like I used to have. Once I got enough potassium though no more problems for me.