Day 18 - Pick a Potassium-Rich Food

Day 18 of the 30 Day Mini Challenge is to pick a potassium rich food you already love and have some today.

Research has shown over and over again that most US adults (and many kiddos) do not consume enough potassium each day - making it a nutrient of concern.

Concerning enough, in fact, that they have added Potassium content onto the bottom of the redesigned Nutrition Facts Label.

Higher potassium intakes lead to lower blood pressures, and decreased risk of chronic disease as a result of these lower blood pressures. Potassium helps muscles contract and control fluid balance inside and outside cells, making it a vital electrolyte.

Potassium-rich foods include fruits, vegetables, meat, and dairy products. You can also find some in coffee and tea. The adequate intake (AI) for adults is approximately 2600-3400mg per day for females and males, respectively.

However, guidelines issued by the Institute of Medicine of the National Academies of Science encourage adults to consume nearly double that, or at least 4,700 milligrams of potassium every day.

U.S. diet surveys reveal that most of us are not reaching that recommendation. And likely not on a daily basis.

So take today's challenge and get pick a potassium-rich food to eat (or drink) today!

Food that are rich in Potassium Include:

Apricots, dried, ½ cup 1,1013mg

Lentils, cooked, 1 cup 731mg

Prunes, dried, ½ cup 699mg

Squash, acorn, mashed, 1 cup 644mg

Raisins, ½ cup 618mg

Potato, baked, flesh only, 1 medium 610mg

Kidney beans, canned, 1 cup 607mg

Orange juice, 1 cup 496mg

Broccoli, cooked, chopped, 1 cup 458mg

Soybeans, mature seeds, boiled, ½ cup 443mg

Banana, 1 medium 422mg

Milk, 1%, 1 cup 366mg

Spinach, raw, 2 cups 334mg

Chicken breast, boneless, grilled, 3 ounces 332mg

Yogurt, fruit variety, nonfat, 6 ounces 330mg

Salmon, Atlantic, farmed, cooked, 3 ounces 326mg

Less than 300mg of Potassium

Tomato, raw, 1 medium 292mg

Soymilk, 1 cup 287mg

Yogurt, Greek, plain, nonfat, 6 ounces 240mg

Cantaloupe, cubed, ½ cup 214mg

Asparagus, cooked, ½ cup 202mg

Apple, with skin, 1 medium 195mg

Cashew nuts, 1 ounce 187mg

Coffee, brewed, 1 cup 116mg

Lettuce, iceberg, shredded, 1 cup 102mg

Peanut butter, 1 tablespoon 90mg

Tea, black, brewed, 1 cup 88mg

For more research and fun facts about Potassium, click here.

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