#potassium rich foods

[jacaranda55posts]

How To Drink Coconut Water Without Worrying About Its Sugar Content

Ok, let me tell you so many good things about this idea of fermenting coconut water.

First of all you will get a good amount of beneficial bacteria and yeast that are naturally present in coconut and help the process of consuming all the sugar naturally for you.

Second of all you will have plenty of potassium easily with no spike of insulin

Finally the acidity in this drink is fantastic for your digestion just like apple cider vinegar.

It is super easy to make, just buy a coconut and put it in the freezer. This makes it easy to break and get the juice out without having to pierce the coconut with any metal and introducing any unwanted bacteria.

[penpoise]

The Ultimate Guide to Eating a Balanced Diet: Tips for Optimal Nutrition

Introduction to Nutrition: Key to Optimal Well-being A. Understanding the Essence of Nutrition 1. Definition and Importance of Nutrition Nutrition is the science of nourishment, the process of providing our bodies with the essential nutrients they need to function at their best. It encompasses the intake of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and…

[nursinginfo]

Top 10 Potassium Rich Foods

1. Dry Fruits

2. Avocado

3. Bananas

4. Coconut Water

5.Potatoes

6. Tomato

7. Salmon

8. Yogurt

9. Spinach

10.Cucumber

[dynamichealthinsights]

How to Use Potassium-Rich Foods to Support Kidney Function: An In-Depth Guide

Maintaining optimal kidney function is crucial for overall health. The kidneys play a vital role in filtering waste products, balancing electrolytes, managing blood pressure, and regulating fluid levels in the body. One essential element that supports these functions is potassium. This mineral and electrolyte are indispensable for maintaining cellular functions, nerve signaling, and muscle…

[health-lifestyleforyou]

Lower Blood Pressure Effectively With These 5 Foods

[wellnesgreen]

Potato salad is one of the delicious side dishes and is quick to prepare, in addition to its high nutritional value because potatoes contain a rich amount of nutrients such as fiber, vitamin C, and potassium. Therefore, we will present you in this article various ways to prepare potato salad.

[rodspurethoughts]

Boost Your Potassium Levels: Best Ways to Get Potassium if You're Deficient

Foods rich in vitamin K. Potassium is an essential mineral that is responsible for regulating fluid balance, muscle contractions, and nerve signals in the body. A deficiency in this mineral can lead to a wide range of health issues, including muscle weakness, fatigue, and abnormal heart rhythms. If you suspect that you are deficient in potassium, there are several steps you can take to increase…

[theambitiouswoman]

Foods You Can Eat Instead of Taking Vitamins and Supplements 🍎🥥🥦🥑🍌

Vitamin A: Carrots, sweet potatoes, spinach, kale.

B Vitamins: Whole grains, meat, eggs, nuts, legumes.

Vitamin B1 (Thiamine): Whole grains, legumes, nuts, pork, fortified cereals.

Vitamin B2 (Riboflavin): Dairy products, lean meats, almonds, leafy greens. Vitamin B3 (Niacin): Poultry, fish, nuts, legumes, whole grains.

Vitamin B5 (Pantothenic Acid): Meat, poultry, eggs, avocado, whole grains.

B6: Chicken, turkey, fish, bananas, chickpeas.

Folate (Vitamin B9): Leafy greens, legumes, citrus fruits, fortified grains.

Vitamin B12: Animal products (meat, fish, dairy), fortified plant-based foods.

Vitamin C: Citrus fruits, strawberries, bell peppers.

Vitamin D: Fatty fish (salmon, mackerel), fortified dairy products, sunlight.

Vitamin E: Sunflower seeds, almonds, vegetable oils, nuts, spinach, broccoli.

Vitamin F (Essential Fatty Acids): Fatty fish, flaxseeds, chia seeds, walnuts.

Vitamin H (Biotin): Eggs, nuts, sweet potatoes, salmon, avocado.

Vitamin K: Leafy greens (kale, spinach), broccoli, Brussels sprouts.

Vitamin K2: Fermented foods (natto, cheese), animal products, leafy greens.

Vitamin L1 (Anthranilic Acid): Cruciferous vegetables (cabbage, cauliflower), legumes.

Vitamin P (Bioflavonoids): Citrus fruits, berries, onions, green tea.

Vitamin Q (Ubiquinone): Fatty fish, organ meats, spinach, cauliflower.

Vitamin T (L-carnitine): Red meat, poultry, fish, dairy products.

Vitamin U (S-Methylmethionine): Cabbage, broccoli, Brussels sprouts.

Betaine: Beets, spinach, whole grains, seafood.

Boron: Fruits (apples, pears), legumes, nuts, avocado.

Calcium: Dairy products, leafy greens (kale, collard greens), almonds.

Carnosine: Beef, poultry, fish.

Carnitine: Red meat, dairy products, fish.

Catechins: Green tea, black tea, dark chocolate.

Choline: Eggs, liver, beef, broccoli, soybeans.

Creatine: Red meat, fish, poultry.

Chromium: Broccoli, whole grains, nuts, brewer's yeast.

Chondroitin: Cartilage-rich foods (bone broth, connective tissue of meat).

Copper: Shellfish, nuts, seeds, organ meats, lentils.

Coenzyme Q10 (CoQ10): Fatty fish, organ meats, nuts, soybean oil.

Ellagic Acid: Berries (strawberries, raspberries), pomegranates.

Glucosinolates: Cruciferous vegetables (cabbage, broccoli, cauliflower).

Glucosamine: Shellfish (shrimp, crab), bone broth, animal connective tissues.

Glutamine: Dairy products, meat, poultry, cabbage.

Inositol: Citrus fruits, beans, nuts, whole grains.

Iodine: Seafood, iodized salt, dairy products.

Iron: Red meat, poultry, beans, lentils, spinach.

L-Theanine: Mushrooms, black tea, white tea, guayusa.

Lignans: Flaxseeds, whole grains, cruciferous vegetables.

Lutein and Zeaxanthin: Leafy greens (spinach, kale), corn, eggs.

Lycopene: Tomatoes, watermelon, pink grapefruit.

Magnesium: Spinach, nuts, seeds, whole grains, beans.

Manganese: Nuts, seeds, whole grains, leafy greens, tea.

Melatonin: Cherries, grapes, tomatoes.

Omega-3 fatty acids: Flaxseeds, chia seeds, walnuts, fatty fish.

PABA (Para-Aminobenzoic Acid): Whole grains, eggs, organ meats.

Pantothenic Acid (Vitamin B5): Meat, poultry, fish, whole grains, avocado

Pectin: Apples, citrus fruits, berries, pears.

Phosphorus: Dairy products, meat, poultry, fish, nuts.

Prebiotics: Garlic, onions, leeks, asparagus, bananas (unripe), oats, apples, barley, flaxseeds, seaweed.

Probiotics: Yogurt, kefir, fermented foods (sauerkraut, kimchi).

Potassium: Bananas, oranges, potatoes, spinach, yogurt.

Polyphenols: Berries, dark chocolate, red wine, tea.

Quercetin: Apples, onions, berries, citrus fruits.

Resveratrol: Red grapes, red wine, berries, peanuts.

Rutin: Buckwheat, citrus fruits, figs, apples.

Selenium: Brazil nuts, seafood, poultry, eggs.

Silica: Whole grains, oats, brown rice, leafy greens.

Sulforaphane: Cruciferous vegetables (broccoli, Brussels sprouts), cabbage.

Taurine: Meat, seafood, dairy products.

Theanine: Green tea, black tea, certain mushrooms.

Tyrosine: Meat, fish, dairy products, nuts, seeds.

Vanadium: Mushrooms, shellfish, dill, parsley, black pepper.

Zeatin: Whole grains, legumes, nuts, seeds.

Zinc: Oysters, beef, poultry, beans, nuts, whole grains.

[reality-detective]

◻️Celtic salt, also known as grey salt or sel gris, offers potential health benefits when taken on the tongue.

◻️It is rich in minerals such as magnesium, calcium, and potassium, aiding in electrolyte balance and hydration support.

◻️The salt may stimulate saliva production and digestive enzymes, supporting digestive health, while also having alkalizing properties that help balance pH levels.

◻️Unlike refined table salt, Celtic salt may have a milder effect on blood pressure regulation and enhances the flavor of foods and beverages.

- Barbara O'Neill 🤔

[xseffort45]

Electrolytes and why they're important especially when water f4st!ng:

Electrolytes are electrically charged minerals, such as sodium, potassium, calcium, magnesium, chloride, bicarbonate, and phosphate. They are involved in various physiological processes.

During a water f4st, the body can lose electrolytes through various means, such as urine, sweat, and even through breathing.

Without sufficient intake of electrolytes, the body may experience imbalances that can lead to various health issues including:

muscle cramps, dizziness, weakness, irregular heartbeats, and in severe cases, even life-threatening conditions such as de4th.

Here's a breakdown of each electrolyte and its role in the body:

Sodium (Na+):

Role: Sodium is the primary extracellular cation (positively charged ion) and plays a vital role in maintaining fluid balance and blood pressure. It is essential for nerve impulse transmission and muscle function.

Source: Commonly found in table salt (sodium chloride) and many processed foods.

Potassium (K+):

Role: Potassium is the primary intracellular cation. It helps regulate fluid balance, nerve impulses, muscle contractions (including the heart), and maintains proper cellular function.

Source: Found in various fruits and vegetables, such as bananas, oranges, potatoes, and spinach.

Calcium (Ca2+):

Role: Calcium is essential for maintaining strong bones and teeth. It also plays a key role in muscle contractions, nerve transmission, blood clotting, and cell signaling.

Source: Dairy products, leafy greens, nuts, and fortified non-dairy milk.

Magnesium (Mg2+):

Role: Magnesium is involved in hundreds of enzymatic reactions in the body, including energy production, protein synthesis, muscle and nerve function, and maintaining healthy bones.

Source: Found in nuts, seeds, whole grains, leafy greens, and legumes.

Chloride (Cl-):

Role: Chloride is the major extracellular anion (negatively charged ion) and works closely with sodium to help maintain fluid balance and osmotic pressure in cells.

Source: Commonly found in table salt (sodium chloride) and many processed foods.

Bicarbonate (HCO3-):

Role: Bicarbonate is involved in regulating the body's acid-base balance (pH level) and is a crucial component of the bicarbonate buffering system.

Source: The body produces bicarbonate as part of normal metabolic processes.

Phosphate (HPO42-):

Role: Phosphate is essential for bone and teeth mineralization, energy production (adenosine triphosphate, ATP), and serves as a component of DNA and RNA.

Source: Found in various foods, including meat, dairy products, nuts, and whole grains.

To prevent these complications and support the body during a water f4st, it is crucial to supplement with electrolytes.

Many people who practice prolonged water f4st!ng or intermittent f4st!ng find it helpful to take electrolyte supplements or consume electrolyte-rich drinks to ensure they maintain proper mineral balance throughout the f4!sting period. However, it is essential to consult with a healthcare professional before starting any regimen or supplement routine, as individual needs may vary.

[jacaranda55posts]

High Potassium Foods Recipe

Our body needs 4700 mg of potassium every day. So we are aiming at achieving this goal on a daily basis. I personally found it hard on a keto diet and even harder on a carnivore diet.

Let's look at vegetables that have a reasonable amount of potassium without sugar. Potatoes are surprisingly very high in potassium and if eaten with fat and other ingredients in a small bowl of soup they can still be included in the keto diet. As they are in the nightshade family and contain lectins pressure cooking them with sprouted beans and tomatoes will eliminate the lectins.

Beans are good sources of potassium, magnesium and molybdenum. Molybdenum is a very important mineral that is needed for the activation of B2. The active form of vitamin B2 has so many critical roles in many biochemical reactions in the body.

Ok let's get cooking, shall we?

The first thing we need to do is to soak 250 grams of beans. I have chosen white beans. Great Northern Beans are perfect for this recipe.

Soak them for at least 8 hours but ideally over night. During the warm months of the year they should sprout quickly but during the winter it will take up to 4 days for them to sprout. If after 4 days your beans do not sprout it is an indication that they were too old to be capable of sprouting and maybe you should feed them to your chickens instead!

Then add 2 peeled potatoes and put everything in a blender with a little bit of water till they are well blended. Then take them out of the blender and put 5 chopped tomatoes and blend them well too.

Now you have to have a pressure cooker or an instant pot as the beans, potatoes and tomatoes need to be pressure cooked for the lectins to be removed.

Now put the instant pot setting into saute and add some butter and 5 cloves of well crushed garlic. Add 5 tablespoons of tomato paste and fry well. Now add your blended tomatoes, beans and potatoes. Add a bit of water and change the setting to pressure cook. Pressure cook the mixture for 30 minutes.

Add some salt and pepper, half a cup of cream, one cup of milk and if you like add some herbs. Let them boil for 3 minutes on saute setting and then remove from the heat.

Now you can garnish the top of your bowl with the herbs of your choice. Parsley, chives, coriander or spring onion all go well. Add plenty of grated Mozzarella cheese to your hot bowl of soup.

Believe me the Mozzarella takes it to another level. First of all it can replace noodles. With its chewy delicious texture you feel like being in heaven eating soup. The calcium content of this soup will bind to any amount of oxalates present in your herbs and cooked beans.

[dalishthunder]

I worry people think this means that this is because I am vegan, no, it is because my thyroid is trying to kill me and I'm on a diuretic that pulls these from my body to turn into pee

Me: Struggling to get enough water and potassium to make sure I don't land in the hospital again

Also me: Projects this onto fictional characters

[nightbunnysong]

Herbs to Debloat

Bloating is a common issue caused by fluid retention, indigestion, or even stress. Thankfully, nature provides several remedies that can help ease the discomfort. Among the most effective herbs for debloating are dandelion, chamomile, fennel, and ginger. These herbs not only alleviate bloating but also come packed with bioactive compounds that benefit our overall health.

Dandelion (Taraxacum officinale)

Dandelion is often considered a pesky weed, but it’s a powerful natural diuretic that helps reduce water retention and bloating. Dandelion leaves are rich in potassium, a key electrolyte that helps the body regulate fluid balance, preventing excessive water retention. Additionally, dandelion contains bitter compounds known as sesquiterpene lactones, which stimulate bile production and promote digestion, reducing bloating caused by indigestion. It also contains flavonoids and phenolic acids, both known for their antioxidant and anti-inflammatory properties.

How to use it: Dandelion can be consumed as a tea, made from dried leaves or roots, or included fresh in salads. The tea is especially effective for its diuretic properties and digestive support.

Chamomile (Matricaria chamomilla)

Chamomile is famous for its calming effects, but it’s also a powerful herb for digestive issues, including bloating. It contains apigenin, a flavonoid with anti-inflammatory and antispasmodic properties, which helps relax the muscles of the digestive tract. Chamomile also soothes gastrointestinal inflammation and improves the passage of gas, which can ease bloating and cramping.

How to use it: Chamomile tea is the most popular way to consume this herb. Drink a cup after meals to help reduce bloating and calm the digestive system.

Fennel (Foeniculum vulgare)

Fennel seeds have been used for centuries to relieve digestive issues, including bloating. The seeds contain anethole, a compound that has been shown to relax the gastrointestinal muscles, reducing the formation of gas. Fennel also possesses diuretic properties, helping the body eliminate excess fluids, thus combating bloating from water retention. Its essential oils, such as estragole and fenchone, support digestion by stimulating the secretion of digestive juices.

How to use it: Chew fennel seeds after a meal or steep them in hot water to make a soothing tea. This can help with bloating and other digestive discomforts.

Ginger (Zingiber officinale)

Ginger is a well-known anti-inflammatory herb that works wonders for bloating. Its bioactive compound, gingerol, aids digestion by speeding up the movement of food through the gastrointestinal tract, reducing the chance of gas build-up. Ginger also has carminative properties, which help prevent and eliminate gas formation, easing bloating.

How to use it: Ginger tea, made by steeping fresh ginger slices in hot water, is an excellent remedy for bloating. Alternatively, you can add ginger to your meals or chew a small piece of fresh ginger.

[photos from Pinterest]

[elicathebunny]

Electrolytes.

(Information from online sources)

Electrolytes are minerals that have an electric charge when they are dissolved in water or body fluids, including blood. An electrolyte imbalance occurs when your body's mineral levels are too high or too low. This can negatively affect vital body systems.

Staying hydrated is key to maintaining a balance of electrolytes. Water is the most natural choice for hydration. It is less expensive and more available than any other drink. Coconut water is another alternative for replenishing electrolytes.

Sodium:

Balances fluid levels inside and outside cells

Regulates blood pressure

Helps send nerve signals

Helps your muscles contract

Potassium:

Helps move nutrients into your cells

Helps your nerves and muscles function, especially your heart

Supports your metabolism

Calcium:

Builds and strengthens your bones and teeth Helps muscles contract and sends nerve signals

Aids stable blood pressure

Magnesium:

Aids muscle and nerve function

Builds and strengthens your bones and teeth

Phosphorous:

Builds and strengthens your bones and teeth

Aids nerve and muscle function

Chloride:

Balances fluids inside and outside cells

Regulates blood pressure

Foods and Drinks With Electrolytes.

Many foods are rich in electrolytes. Some of the top sources include:

Potassium: Bananas, beet greens, salmon, white beans, avocado, potatoes, milk, mushrooms

Sodium: Dill pickles, clams, table salt, cheese, dry-roasted sunflower seeds

Magnesium: Spinach, pumpkin seeds, lima beans, tuna, brown rice, almonds

Phosphorous: Yellowfin tuna, tofu, milk, chicken, scallops, pumpkin seeds, quinoa

Calcium: Milk, cheese, spinach, tofu, yogurt, okra, trout, acorn squash

Homemade electrolyte drink recipe!

[dreamy-love222]

@uranagirly

How to reduce bloating: scientifically proven:

Green tea

Green tea is a great option to help you stay hydrated and prevent fluid retention. Some antioxidants are very good for you such as epigallocatechin gallate.

Eat smaller meals throughout the day

Eat slowly, and consume smaller, more frequent meals; Chew your foods well; Drink beverages at room temperature; A large meal is often the culprit of bloating.

Peppermint

Studies show peppermint capsules can help relax the muscles in your digestive system. This helps push gas through to relieve stomach bloat

Fennel

Fennel and its seeds have a compound that relaxes spasms in your GI tract. With fewer spasms, gas can get through your gut more easily

Bananas

One medium-sized banana contains 9% of the recommended daily amount of potassium. Foods rich in potassium prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating.

Cinnamon

Cinnamon packs a lot of antioxidants that may help get rid of excess gas.

Cucumber

cucumber contains quercetin, a flavonoid antioxidant that helps reduce swelling.

Fiber

Increase Your Fiber Intake. Constipation is a common cause of bloating and increasing the amount of fiber you eat can help relieve it.

Stay hydrated

Staying hydrated can help flush out excess salt and reduce bloating. Aim to drink at least 8 glasses of water a day

Probiotics

Probiotics may improve the bacterial environment in your gut, which may counteract bloating

Take a walk

A few minutes of low-impact exercise, like walking, can help your body digest and expel extra air

Decrease Stress

Chronic stress can affect digestion and contribute to bloating.

Avoid Too Much Salt.

Another way to reduce bloating is to reduce your salt intake and to avoid “processed foods often loaded with extra sodium,

Eat Slower.

The rate at which you eat can cause bloating due to the air you swallow while eating at a rapid rate

Ginger.

Ginger is an herb known for its ability to soothe digestive distress. A green tea with ginger would be ideal!

Massages

There is a few digestion massages you can do there is a ton on YouTube!

I think this is all! I hope this helpssss!!!

[safehaven3d]

New Safe Food Alert

I present to you, my dearest:

~🐟Tilapia🐟~

Top tier protein source (18g protein)

Less than 100 kc@ls per serving!!!

Low in Fat

Cheap

Good source of omega 6s & 3s

Suuuper quick & easy to cook

Satisfying for how low kc@l it is

Rich in veeeeery important vitamins & minerals such as: niacin (helps body turn food into energy), vitamin B12 (metabolism, blood & nerve health), phosphorus (bones and 3d patients tend to be low on it), selenium (metabolism & thyroid function) and potassium (electrolyte, healthy ❤️ & cells)

nutrish info: