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دکتر میترا مشهدیان،متخصص زنان و زایمان
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Top 10 Foods Highest in Potassium

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Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even heart attack. Potassium from natural food sources, like the ones listed below, are considered safe and healthy. The current percent daily value for potassium is a whopping 3.5 grams, below is a list of high potassium foods ranked by common serving sizes. For more foods high in potassium please see the lists of high potassium foods by nutrient densitypotassium rich foodsfruits high in potassium, and vegetables high in potassium.

#1: White Beans
Potassium in 100g1 cup cooked (179g)
561mg (16% DV)1004mg (29% DV)
Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked. Click to see complete nutrition facts.


#2: Dark Leafy Greens (Spinach)
Potassium 100g (Raw)1 Cup (Raw - 30g)1 Cup (Cooked - 180g)
558mg (16% DV)167mg (5% DV)839mg (24% DV)
Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV). 
Click to see complete nutrition facts.


#3: Baked Potatoes (With Skin)
Potassium 100gAverage Potato (173g)
535mg (15% DV)926mg (26% DV)
Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium. Click to see complete nutrition facts.


#4: Dried Apricots
Potassium 100g1/2 cup (65g)
1162mg (33% DV)755mg (22% DV)
Warning: Dried Apricots are high in sugar. 
Click to see complete nutrition facts.


#5: Baked Acorn Squash
Potassium 100g1 cup cubed (205g)
437mg (12% DV)899mg (26% DV)
Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV). Click to see complete nutrition facts.


#6: Yogurt (Plain, Skim/Non-Fat)
Potassium 100g1 cup (245g)
255mg (7% DV)625mg (18% DV)
Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV). Click to see complete nutrition facts.


#7: Fish (Salmon)
Potassium 100g1 3oz fillet (85g)
628mg (18% DV)534mg (15% DV)
Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV. Click to see complete nutrition facts.


#8: Avocados
Potassium 100gAverage Avocado (201g)1/2 Cup Pureed (115)
485mg (14% DV)975mg (28% DV)558mg (16% DV)
An average avocado provides 322 calories, half a cup purred contains 184 calories. Click to see complete nutrition facts.
Read more at http://www.healthaliciousness.com/articles/food-sources-of-potassium.php#SdEm5poF0MkMHKPA.99 
نوشته شده توسط مشهدیان [ چهارشنبه 8 آذر‌ماه سال 1391 ] [ 08:18 ب.ظ ]
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دکتر میترا مشهدیان،متخصص زنان و زایمان
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