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.