Potassium: For a faster healing!

16 02 2011

Potassium is an electrolyte (a substance that maintains your body’s fluid levels), this mineral helps regulate blood pressure and heart function.

Potassium is necessary for muscle function, the transmission of nerve impulses and for carbohydrate and protein metabolism.

Potassium also regulates water balance and assists recuperative powers. Potassium aids rheumatic or arthritic conditions (causing acids to leave the joints and ease stiffness). Potassium is crucial for the elimination of wastes. Potassium is a natural pain desensitizer. Potassium helps control convulsions, headaches and migraines, promotes faster healing of cuts, bruises and other injuries and generally contributes to a sense of well being. Potassium is stored in the muscles. Body builders use a “potassium load” to give their muscles more energy but there is no scientific proof of its effectiveness.

Heavy-duty exercisers are especially prone to potassium deficiency, so it is important for athletes to pay attention to intense feelings of fatigue, which can be a sign of low potassium levels.

Use of diuretics can also lead to potassium depletion. Severe potassium deficiency can put a strain on the heart, something athletes should avoid at all costs.

High Potassium Foods Summary Table
From the
USDA Nutrient Database
USDA
NDB
Ref. #
Food Group Potass.
per
measure
mgs
Weight
grams
Common
Measure
Notes
.
FISH – Broiled
15160 Mollusk, clams 534 85 3 oz. canned
15192 Cod 439 85 3 oz.
15037 Halibut 490 85 3 oz.
15086 Salmon 319 85 3 oz.
15241 Trout 375 85 3 oz.
15221 Tuna 484 85 3 oz. Yellowfin, fresh, cooked
.
FRUITS
09032 Apricots, dried 814 70 10 med.
09038 Avocados 540 85 3 oz. (tripled – more reasonable)
09040 Banana 467 118 1 med.
09087 Dates 542 83 10 dates (doubled – more reasonable)
09094 Figs, dried 542 76 4 figs (doubled – more reasonable)
09148 Kiwi 252 76 1 med.
09181 Melon, cantaloupe 494 160 1 cup
09200 Orange 237 131 1 med.
09298 Raisins 544 73 1/2 cup (halved – more reasonable)
09326 Watermelon 176 152 1 cup
.
JUICES
11655 Carrot juice 689 236 1 cup Canned
09206 Orange juice 496 248 1 cup
09294 Prune juice 707 256 1 cup
11540 Tomato juice 535 243 1 cup Added salt
.
MEAT DAIRY
13168 Beef, round 262 85 3 oz. Turkey about the same
05040 Chicken 220 85 3 oz.
10047 Pork 358 85 3 oz. Fresh loin
01085 Milk, nonfat 376 245 1 cup
01117 Yogurt, low fat 531 227 8 oz. 12 grams of protein per 8 oz.
.
NUTS
12061 Almonds 412 57 2 oz. (doubled – more reasonable)
12078 Brazil nuts 340 57 2 oz. (doubled – more reasonable)
16390 Peanuts 374 57 2 oz. (doubled – more reasonable)
.
OTHER
19305 Molasses 498 20 1 tbsp blackstrap – HOLY COW !!!
.
VEGETABLES
(All cooked)
11008 Artichoke 595 168 1 cup
? Beans, baked 752 254 1 cup
16033 Beans, Kidney 713 177 1 cup
16072 Beans, Lima 955 188 1 cup
16043 Beans, Pinto 800 171 1 cup
16103 Beans, refried 673 252 1 cup
16051 Beans, white 1,189 262 1 cup
11087 Beet Greens 1,309 144 1 cup
11192 Black-eyed peas 690 165 1 cup
11091 Broccoli 456 156 1 cup
11101 Brussels Sprouts 504 155 1 cup
11125 Carrots 354 156 1 cup
16057 Chick Peas 477 164 1 cup Garbanzo beans
16006 Jerusalem Artichokes 644 150 1 cup
16070 Lentils 731 198 1 cup
11299 Parsnips 573 156 1 cup
16109 Soybeans 886 172 1 cup
11458 Spinach 839 180 1 cup
11644 Squash, Winter 896 205 1 cup
11508 Sweet Potatoes 508 146 1 cup with the skin
11674 Potatoes 1,081 202 1 most is in the skin
11529 Tomatoes, raw 400 180 1 cup red, ripe, raw
Over 600 mg. shown in BOLD RED
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