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03.11.2013, admin  
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This is because most foods that we tend to eat don’t contain very much potassium at all. And this is made even worse when you consider that processed foods often don’t have any potassium (while being loaded with sodium). So while you can supplement your potassium intake by taking a handful of pills each day, it is generally much, much easier to just get your potassium from regular foods. Thankfully, there are actually quite a few high potassium foods that you can pick from, making it fairly easy to regularly get enough potassium by making a few changes to your diet. In this article, I’m going to reveal 9 of the best high potassium foods that I often recommend to clients who have trouble meeting their daily targets. They are easy to pack for lunch, available all round, relatively inexpensive, and contain roughly 500 mg of potassium (depending on the size of the banana). And while this isn’t as much potassium as some of the other foods on this list, having 1 or 2 of these each day can definitely make hitting your target a lot easier. The amount of potassium varies from vegetable to vegetable – but upping the amount of spinach, broccoli, brusel sprouts, and kale that you eat will make it much easier to hit your targets. To put it in perspective, just one cup of cooked spinach contains over 800 mg of potassium, which is roughly 20% of your recommended daily intake. Not everyone likes avocados, but if you are someone that does, then they are an excellent way to bump up your potassium.
Just be careful not to overdo it – even though avocados contain mostly healthy fats, they are still a high-calorie food.
That’s right, fish is an excellent source of potassium, in addition to providing you healthy, omega 3 fatty acids. Yogurt is a popular dairy product, which is loaded with calcium, and often contains probiotics to help with your digestion. In addition, yogurt typically has a hefty amount of potassium – up to 400 mg per 8 oz container, depending on the type of yogurt you get.
Funnily enough, this is one of the few instances where regular yogurt is preferable to greek yogurt, since it contains almost double the potassium in every serving.
In fact, in just one cup of cooked squash, you’ll be getting around 900 mg of potassium without taking in very many extra calories. People often like to hate on potatoes these days, since they are considered a high-carb food. However, notwithstanding the fact that carbs won’t make you fat, potatoes contains a significant amount of potassium. In just 1 medium russet potato, you are getting roughly 900 mg of potassium, as well as a whole bunch of other vitamins and nutrients. Now these last 2 foods are probably my favorite sources of potassium – both in terms of ease and calories.


Coconut water has become a popular drink in the last few years, being marketed as a healthy alternative to soft drinks.
By drinking just 8 oz of coconut water, you get about 500 mg of potassium, depending on the specific brand. And this is only about 50 calories, making it a very easy way to get your potassium when you’re on a cutting diet.
V8 is basically just a vegetable smoothie, consisting of blended vegetables like carrots, beets, tomatoes, and spinach. For this reason, it contains a lot of potassium – but also typically has far too much sodium, making it less-than-ideal to drink all the time. However, low-sodium V8 has very little sodium, and even more potassium, than the regular version. Yup, in just a single 8 oz glass, you are getting 900 mg of potassium and only 50 calories, making it one of the most easily consumed, calorie-efficient sources of potassium that you can find. Discover the high protein foods you should include in your diet to boost your protein intake and maximize your results in the gym. Join the 1000s of guys who get our no-nonsense muscle building and nutrition tips, exclusive discounts, and giveaways on a weekly basis. About UsLean Muscle Project is committed to providing affordable, no-nonsense online personal training for guys that want to get into the best shape of their lives.
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Over the last couple of decades, more and more people have become concerned about their health and are seeking ways to supplement their diets. When you split off the vitamin from its complex it must be re-combined with the other members of its complex before it can perform its function. Many in their quest for longevity and better health are taking thousands on milligrams per day of Ascorbic Acid.
The next time you read an article or hear an advertisement about the wonders of a particular vitamin or mineral, remember that each vitamin and mineral requires co-factors of other vitamins and minerals to permit proper functioning. Anderson traces the beginnings of the mishandling of our top-soil to a German chemist named Justice Von Liebig. The German chemical dyeing industry took over production of this a€?artificial manurea€? and started selling it to farmers. Once you start growing plants in this artificial environment they become so weak they lose their resistance and their immunity. Consequently, we end up eating plants which are vitamin and mineral deficient and are unable to properly dispose of the poisons used on the chemically treated plants. Plants absorb their mineral content from the soil and use the suna€™s energy to manufacture their vitamin and protein content.


As if it were not enough that many of our farms are growing produce on demineralized soil, food manufacturers then proceed to take that produce and refine out most of the remaining nutrients. In a study done at Rutgers University, a research team compared the mineral content of commercial produce purchased at a supermarket with organically grown produce bought at a health food store.
For you and I as consumers, we need to vote with our dollars by buying certified organically produced foods, whether they be fruit, vegetables, or meat and dairy products. In addition to making the switch to eating organically grown food, ita€™s also a very good idea to supplement your diet with a high quality, whole food based supplement.
The best whole food concentrates start with certified organic fruits, vegetables, seeds, nuts and sprouts grown on mineral-rich soil. A famous potato chip advertisement used to challenge us with the slogan, a€?Bet you cana€™t eat just one!a€? According to Paul Stitt, author of the book, a€?Beating the Food Giants,a€? there may be more to this statement than you might think. For example, Paul claims that one of the more popular cookies on the market (hint: ita€™s got two black cookies on the outside with a creamy white center), at one time contained 23 different appetite stimulants specifically designed to get you to eat more of their cookies. One would think the company would have been thrilled because they now had a solution to world hunger. Working for a big name cereal manufacturer Paul helped create a nutritional concentrate that when added to the companya€™s cereal products cause people to fill up much faster. Our brains have a mechanism for telling us when we have eaten enough based on the nutritional content of what we are eating. After Paul left the cereal company, he decided to start a health food store selling wholesome, nutritional food. To read about Paul Stitta€™s story in more detail and learn many more facts about what the big food companies are up to order his book, a€?Beating the Food Giants.a€? To listen to Dr Watkinsona€™s interview with Paul on the Health Detective radio show, click here. The German chemical dyeing industry took over production of this a€?artificial manurea€? and started selling it to farmers.A  That was the start of the chemical fertilization industry and the beginning of the ruination of top-soil. Transform your body in just 12 weeks with custom workout and nutrition plans designed just for you.
Cavenaugh, MD of Cornell University, a€?There is only one major disease a€“ malnutrition.a€? Our Creator put everything on this planet we need to keep our bodies running at an optimum level.
Bernard Jenson of the book, a€?Empty Harvest,a€? is one of the nationa€™s leading authorities on soil depletion and its effects on health. Food Sources Of Selected NutrientsFood Sources of Potassium ranked by milligrams of potassium per standard amount, also showing calories in the .



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