20 High Potassium Foods (700 Calorie Meals) DiTuro Productions

[Music] [Applause] hi this is Daniel D taro when you mention the word potassium most Americans think of bananas bananas are a good source of potassium but there are many other foods that provide more potassium than bananas in this video I'll cover 20 of the best food sources for potassium the standard American diet is a high sodium low potassium diet the main source of sodium is salt added to prepared and restaurant foods it doesn't matter if it's sea salt rock salt or kosher salt all salt is about 40 percent sodium and sodium is an essential nutrient it regulates fluid balance electrical nerve impulses and muscle function potassium found in many salt substitutes is another essential nutrient that regulates muscle function nerve function and kidney blood filtration eating too much sodium can increase blood volume and blood pressure whereas potassium can decrease blood volume resulting in lower blood pressure regardless of what some diet experts and websites claim there currently is no recommended dietary allowance for potassium Americans are encouraged to obtain four to five thousand milligrams of potassium per day the recommended levels for added sodium that sodium added to foods and not found naturally in foods are 1500 to 2500 milligrams per day one teaspoon of table salt has about 2,400 milligrams of sodium many Americans consume between 3,000 to 6,000 milligrams of sodium per day these levels of added sodium can cause high blood pressure salt sensitive individuals this hamburger and fried potato meal has nearly 3,000 milligrams of sodium the best sources of potassium are fruits vegetables and some fish one of the best sources of potassium is the much-maligned starchy tuber the potato a six ounce serving of baked potato with skin is low in sodium and provides about 950 milligrams of potassium compared to fast food and other fried potatoes for about the same number of calories you get significantly less sodium and more potassium the potassium in the oven fried potatoes more than offsets the sodium even if you add salt potato chip manufacturers love to emphasize the fact that potato chips have more potassium than sodium while this is a good thing potato chips also provide about 150 calories per ounce for the same 150 calories you can eat three and a half ounces of boiled potatoes with a higher ratio of potassium to sodium just behind white potatoes our orange yams also known as sweet potatoes a six ounce serving baked has about 840 milligrams of potassium while those numbers may sound impressive beet greens yes the part of red beets that most people discard are a potassium powerhouse where as two and a half ounces of beet root provides 230 milligrams of potassium the same serving size in beet greens provides almost three times the potassium for a fraction of the calories avocado is another high potassium food 1/2 medium avocado provides almost 500 milligrams of potassium and can be served dozens of ways if you don't like avocados you can obtain the same amount of potassium from a four ounce serving of cooked halibut just one cup of lentil soup has about 460 milligrams of potassium one medium-sized banana about seven inches long has about 420 milligrams of potassium you can also get 420 milligrams of potassium from 1/2 cup of tomato sauce 4 ounces of cooked salmon provides about 335 milligrams of potassium if you prefer lean fish 4 ounces of cooked tilapia has about 430 milligrams of potassium one cup a split pea soup made with potatoes has about 390 milligrams of potassium since potatoes are one of the best sources of potassium the more you add the more potassium in your soup a 1 cup serving of green peas provides about 350 milligrams of potassium 1/2 cup of cooked black beans has about 300 milligrams of potassium beans are also a good source of fiber and protein one medium tomato any variety has about 290 milligrams of potassium eating one and a half ounces of dry roasted peanuts provides about 280 milligrams of potassium like potato chips peanuts are high in calories providing 250 calories in a one and a half ounce serving you can obtain 230 milligrams of potassium from one medium orange or 250 milligrams of potassium from four ounces of orange juice 2 tablespoons of peanut butter has about 210 milligrams of potassium like peanuts peanut butter is a high calorie density food this peanut butter and banana sandwich provides about 1 milligram of potassium for every calorie a healthier snack would be raw carrots 1/2 cup has about five milligrams of potassium and less than 30 calories if you prefer cooked carrots enjoy them roasted or add them to soups and stews you can start your day with one cup of oat cereal providing 100 milligrams of potassium or one cup of hot oatmeal with 165 milligrams of potassium by eating a combination of high potassium foods you can easily obtain 4 to 5 thousand milligrams per day without resorting to supplements this salmon meal provides less than half the calories about 1/3 the sodium and two and a half times the potassium if you're not quite ready for salmon lentils and beet greens you can obtain a fraction of the calories a fraction of the sodium and a higher ratio of potassium to sodium in this simple fried tilapia meal by eating a variety of fruits vegetables and fish you can easily obtain enough potassium from your diet if you watched previous videos in this series you may have noticed a pattern many essential nutrients are obtained from plants and lean protein like fish and poultry plant foods provide fiber vitamins minerals antioxidants can be antibacterial and anti-cancer while I'm not advocating eating a plant-based diet a healthy diet should include a variety of minimally processed foods if you have a question about this video please leave a comment thank you for watching and healthy eating [Music] [Applause] [Music] [Applause] you

Channel: DiTuroProductions

Views: 764,549

Rating: 4.7594371 out of 5

Keywords: potassium, best sources of potassium, high potassium foods, heart health, potatoes, yams, salmon, halibut, beets, avocado, peas, dituro productions, orutid

Id: 5fJdQyGdlNE

Length: 8min 54sec (534 seconds)

Published: Fri Jun 16 2017