10 Foods Higher in Potassium Than a Banana

10 Foods Higher in Potassium Than a Banana Potassium is an important mineral for your body.It helps in the distribution of nutrients to your cells, maintains balanced blood pressure, and enhances proper muscle as well as nerve functioning.Whats fascinating is that potassium plays a key role in every single heartbeat.One hundred thousand times every day, it assists in triggering your heart to squeeze blood throughout your entire body. Asides from this it also helps your kidneys in the filtering of blood.In order to keep your body in its healthy state the recommended intake of potassium is 4700 mg, however, a lot of people do not get enough of it due to their diets.Hence, most people (including you and I) have had to turn to bananas which typically contain 422 mg of potassium, just to get the necessary amount of potassium our body needs.However, even though bananas are high in potassium there are other sources of high potassium that we often neglect.Lets be real though, your default mindset is to grab a banana whenever you feel youre down on your required potassium intake.As a matter of fact, right now you could be having a hard time trying to think of other potassium sources in your kitchen cabinet.After going through this article, youll be able to find a potassium alternative to bananas at the snap of your fingers, as there are numerous veggies and fruits that provide your body with more than the 9% bananas offer your system.Before we have a look at 10 of them let’s see what benefits potassium provides your body with in the first place.BENEFITS OF POTASSIUMPotassium is among the seven vital macro minerals and your body requires 100 milligrams of potassium daily in order for it to keep certain key processes functioning.However, a recent health survey reported that less than 2% of people in the United States measure up to the daily required potassium at 4700 mg.Whats more, women were even found to consume less intake of potassium than men.Now its important to state that there are numerous potassium supp lements available but it is best practice to get your mineral or vitamins through natural foods.Why? Well, natural foods contain a combined working effort of a variety of nutrients and not just one. Even though potassium is great, your body cant survive on that alone.So before we dive into the various foods that will give your body a higher percentage of potassium more than bananas lets see some of the benefits of potassium and why your body needs it.Potassium offers immense health benefits to your body system. Potassium is an electrolyte that resists and reverses the effects of sodium, which will help your body to maintain constant blood pressure; this is why low potassium levels are dangerous to your health.Furthermore, potassium is vital to maintaining a base and acid balance in your body. A base is an in-dissolved alkali.Prevents high-blood pressure and maintains cardiovascular health. Low potassium intake has been linked repeatedly with cardiovascular challenges and high-blood pressure.This is why maintenance of low sodium intake, as well as the required daily intake of potassium, is vital for your health.To reduce the risk of cardiovascular health challenges, all you need is an increase in your daily intake of potassium alongside a decrease in your sodium intake.In a particular study carried out, it was found that people who had a 4,069 mg intake of potassium daily had a 49% less chance of dying from ischemic heart diseases in comparison to those whose daily intake was just 1000 mg daily.Potassium keeps your body’s alkaline environment balanced.Foods rich in potassium maintain your bodys alkaline environment, as opposed to foods which trigger metabolic acidosis.Foods which trigger metabolic acidosis include processed cereal grains, meat, and dairy products.This is necessary because acidosis causes a reduction of bone mineral density as well as muscle wasting. A potassium-rich diet can assist preserve your muscle mass, especially if youre a senior.A sur vey done showed how participants with a 5266 mg intake of potassium daily had 3.6 pounds more of lean tissue mass in comparison with people who had a potassium intake which was 50% lower.Now let’s have a look at:THE 10 ALTERNATIVE FOODS FOR POTASSIUM1. AvocadosAvocados have become very popular. According to recent studies carried out by the United Nations FAO, there was a global production of 5.46 million tons of avocado in 2016, which was a 28% rise from five years before that.Whats more, global production is predicted to hit 6.42 million tons at the end of 2019.The United States hasnt been excused from the avocado hype as the nation experienced a double increase in per-capita consumption from 2006 to 2015.This trend is for a good reason. Stuffed with nutritious fats, avocados provide a great source of folate and vitamin K.When you cut an avocado in half, one half of it contains 10% of your adequate or 487 mg of potassium.Furthermore, when you eat a whole avocado you satisfy 20% of the recommended potassium daily requirement at a go.Asides from this, if you have high blood pressure, and have been advised to reduce sodium intake and increase your potassium, avocado is an excellent choice.Its sodium content is very low providing only 0.5% of your required sodium intake.2. Sweet Potatoes and Potatoes Sweet potatoes are an excellent source of potassium and have become quite popular as avocados and are a great alternative to potatoes.As seen in the chart below they surpass rice and even whole grains in fulfilling the required quota of potassium needed by your body. Source: DietvsdiseaseOne average sized sweet potato provides you with 541 mg and which is over 11% of your required potassium intake.Additionally, these root vegetables are low in fat and have a sizable quantity of protein alongside fiber and complex carbohydrates.To have a balanced diet with the recommended potassium intake, just pair sweet potatoes with dark greens, meat or beans.Now concerning potatoes, they are one of the best, if not the best dietary sources of potassium. A recent study stated how a small baked potato gives the body 738 mg of potassium which is about 16% of the adequate intake.However, keep in mind that there are so many varieties of potatoes in existence, so the potassium content largely depends on the soil they grow in.3. Spinach Remember when you were a kid and your parents told you how nutritious spinach was and forced you to eat it when you just wanted that candy bar for dinner?I certainly do.It was for a good cause.Spinach is one of the most nutrient-packe d vegetables you can get. A single 156 grams cup of spinach possesses 12% of your required potassium intake or 540 mg.Whats more, this same serving size provides your body with 725% of the required daily intake of vitamin K, 29% of magnesium, 57% of folate and 366% of vitamin A.You might want to go for raw spinach instead of frozen spinach, as just 100 grams of raw spinach provides the expected 12% RDI.Its important to note that it may look a bit bigger than frozen spinach but its actually less in grams, so do not increase it thinking its little.This is important because of the health challenges excess potassium intake can cause. When you take more than the recommended 4700 mg, if your kidneys are completely functional, it can get rid of your bodys excess potassium amount by passing it out through urine.However, excess potassium consumption could be harmful to you if your kidney isnt fully functional as it is responsible for hyperkalemia.This is a condition where your kidneys wont b e able to get rid of the necessary amount of potassium needed to be removed from the body.Hyperkalemia can be very dangerous if it isnt tackled on time.Even though most times it is a symptomless condition, when symptoms are present they range from heart palpitations, chest pain to shortness of breath.To prevent this ensure you gauge your raw spinach daily intake, by monitoring your potassium level to make sure it isnt high.So whats a high potassium level? Anything from 5.1 to 6.0 mmol/L is high and needs immediate control and monitoring.If your potassium level gets above 6.0mmol/L theres cause for alarm and it must be reduced urgently.Besides the risk associated with excess intake in comparison to bananas, spinach offers your body more potassium per serving, so its a great alternative to bananas.Just ensure you stick to your bodys required daily intake.4. Watermelon Recent findings have shown that the recommended intake of potassium lowers the risk of total mortality by 20%. It also lowers blood pressure, prevents muscle mass loss, restricts kidney stone formation and reduces the risk of stroke.This is why getting the best sources for potassium is necessary, and one of such sources is watermelons.When you consume just two wedges of watermelon your body receives 640 mg of potassium which is over 13% of your adequate intake.Whats more, the nutritious contents of the same serving size of a watermelon include 44 grams of carbs, 0.8 grams of fat, and 3.4 grams of protein as well as 2.2 grams of fiber.It also provides a great source of magnesium as well as vitamin C and A.5. Coconut Water Coconut water is a refreshing and hydrating drink. Not just does it make you feel like youre relaxing on a beach in Hawaii, it’s a powerful alternative to energy drinks.Due to its natural sugars, when you exercise it provides your body with energy during the exercise process and restores lost glycogen stores as well after youre done exercising.Why is this important? Well, potassi um is used up when you engage in rigorous physical activity as it is excreted through sweat and this requires it to be replaced when you are done.When you rigorously workout for two hours or more you lose between 300 to 800 mg of potassium, according to research carried out by USA Today. This can easily be replaced by one and a half cup of coconut water.A single 240 ml cup of coconut water gives your body 13% of the adequate intake which is 600 mg. Additionally, its a great source of sodium, calcium, manganese, and magnesium.6. White and Black Beans Lets start with white beans. White beans refer to lima beans, navy beans or cannellini.Even though bananas are known for their great potassium content, a single cup of white beans contains double the potassium quantity of one banana.With one cup of white beans providing your body with 828 mg of potassium, this totals to 18% of your adequate intake.Thats amazingSurprisingly, the best potassium source you can get is white beans, as a singl e cup fulfills 1/4 of your daily recommended intake.Additionally, the same serving size gives your body between 28-61% of your required daily intake for the various vitamins B.Whats more, they are an excellent source for plant-based protein and iron.White beans can also be very satisfying as 1 cup contains 19g of fiber.Black beans, on the other hand, have less potassium than white beans, but they are still a powerful source of potassium for your body. 172 grams of black beans provides your body with 611 mg which is 13% of your adequate intake.Also known as turtle beans, they contain phytates which lower your bodys capacity to absorb minerals, hence, it restricts the amount of potassium that can be put to use, despite the intake.Its best practice in use is to soak black beans overnight in order to reduce its phytates content.You can use them to make burritos or soups.Black beans are also a great source of dietary fiber and vegetarian protein, alongside a huge list of various other he alth boosters, such as iron prosperous, magnesium, calcium, copper, antioxidants, zinc, and manganese.7. Edamame These are traditionally eaten in Japan. They are immature soybeans and also have more potassium in a single cup than a whole banana just like white beans.As a matter of fact, one cup offers 676 mg which is more than 14% of your adequate intake. Amongst numerous other nutrients, they also possess per cup 121% of the required daily intake for folate.Edamame beans are certainly one of the proven best plant-based protein sources globally because they possess every necessary micronutrient that our bodies need for muscle growth.You can prepare them in different ways but they taste really good, roasted with a dash of salt.Asides from this they are an excellent source for magnesium. Vitamin K, and manganese.8. Tomato Paste Tomato paste is gotten from peeled and deseeded cookies tomatoes. It adds great flavor to all tomato-based dishes and sauces.Asides from this they are also an excellent source of potassium. Just three tablespoons of tomato paste contain 10% of the adequate intake. Tomato paste also contains lycopene which is a plant compound and vitamin C.However, when picking out tomato paste, ensure you avoid ones that have added sugars, preservatives or additives. The best ones are ones with limited ingredients, which keep it closest to its natural form.As seen in the chart under sweet potatoes above pasta doesnt have much potassium to offer your body compared to tomato paste, so one of the best ways to increase your potassium intake when you have a pasta craving is to dd tomato sauce on it.If youre a pizza lover then you should request for extra tomato sauce on your pizza as well.These make for a great alternative to bananas for those who love tomato based dishes.9. Butternut Squash Technically termed a fruit, Butternut Squash is prepared like you would a root vegetable. Known for its sweet taste, one cup of this winter squash can provide your body w ith 582 mg of potassium.582 mg of potassium is more than 12% of your adequate intake, which makes it a powerful source for potassium. It is also a fantastic vitamin C and A source and possesses tiny amounts of vitamins B and vitamin R as well as magnesium.You can prepare this fruit in a number of ways; steamed, roasted, diced into soups, or boiled. Whatever method you use in preparing it, you can be assured it is a great way to achieve your potassium required daily intake.10. Beets or BeetrootBeets are veggies, usually deep-purple in color, and can be added to salads, picked or boiled when preparing for consumption.If youve been searching for a liquid alternative to bananas to fulfill your RDI of potassium, beetroot is an excellent choice.170 grams or a single cup of boiled beets can provide you with 518 mg of potassium which gives you 11% of your adequate intake.Also if your purpose for seeking an increase in potassium is due to high blood pressure, beets are the best option.This d eep-purple root veggie contains certain nitrates that after their conversion to nitric oxide have been seen to improve the overall health of the heart and support blood vessel function.Whats more, they are a great source of folate which provides 34% of the required daily intake in 170 grams serving.WHY IS POTASSIUM NECESSARY FOR YOUR BODY? Potassium is such an important necessity for your body and you literally cant do without it. Every vital organ of your body works with potassium in one way or another.Take for example your blood pressure. Potassium helps this aspect of your body function by assisting your kidneys to eliminate excess sodium by ejecting it out through urine.This is an important thing because excess sodium is responsible for causing high blood pressure.Secondly, potassium is responsible for your blood vessels walls tightening or loosing up.In circumstances when they are too rigid or tensed up, it can cause your blood pressure to rise which leads to adverse health cha llenges such as heart-related illnesses.Asides from blood-related functions, potassium is necessary for proper muscle health, in order for proper contraction and flexing. Additionally, your nerves require potassium equally for adequate working.These are just some of the many reasons why you must take your potassium intake serious, as weve seen above that less than 2% of Americans meet up to the required daily intake, its necessary that you ensure you are a part of the 2% to avoid the risks associated with potassium deficiency.Hence, it’s very clear that every aspect or part of your body has something to do with potassium so its dangerous to ignore proper intake of this macronutrient.CONCLUSIONEven though bananas are one of the best sources of potassium, there are numerous other healthy foods like Edamame and coconut water that give your body more potassium with each serving.Some other foods like a cup of white beans even offer your body double the size of potassium than a medium-s ized banana does.A good trick in ensuring your diet is potassium heavy is adding a lot of plant-based foods to your diet, especially root vegetables.Stay away from whole grains or rice except its mixed with a high potassium veggie, if youre aiming to increase your potassium level.A good example of a mixture is pasta and tomato sauce, you can still enjoy your grains with adequate potassium presence in your meals. Plain grains are just too low to satisfy your required intake.Regardless of which of the 10 foods you like the most ensure that you eat them in moderation, as high potassium levels as weve seen already are a major cause of certain health deficiencies.To ensure this, make sure that you stick to the recommended daily intake of 4700 mg to ensure that your potassium daily consumption is kept in the safe-zone.

Critical Comparison of Porphyrias Lover and My Last Dutchess

Critical Comparison of Porphyrias Lover and My Last Dutchess Both of these poems are based around the concept of power and possesion. They tell the story of obssesional lovers. The effect of using dramatic monologue to convey this idea is very effective. The first poem, Porphyrias Lover, was written in the mid ninteenth century, around 1842. It is the dramatic monologue of the Lover. It is not made known who the recipient of this poem is. I believe it to be an internal monologue, the Lover is going through in his head the events of the previous day and night. The use of only one person speaking gives off the dominance which is important in the understanding of both poems. The lover also shows his abnormal character, he†¦show more content†¦After he has done this he believes she blushed bright beneath my burning Kiss. This behavior is both neurotic and frightening. Porphyria is seen as being graceful, she glides through the door and also as a very warm person, by the way she brings warmth into the cottage, When she came in she shut the cold and the storm out. As the reader reads on we see her seductiveness, she put my arm about her waist and made her shoulder bare After this has happened the Lover states his critisisem of her. He says she is too weak and proud and vain. This however tells more about the character of the Lover than that of Porphyria, it shows his very high expectations and his dissatisfaction. We are led to believe the cottage in which they meet is isolated and that it doesnt belong to either of them. This gives us the sense of secrecy and seclusion which is reflected in their love for each other. There also seems to be barriers between where Porphyria has come from and the cottage , like the storm. This is also true in their relationship, and I think this comparative difference is a very effective image in putting across the sense of troubles that she encounters because of her inadequacy. The poem moves on to be very warm and loving in contrast to this previous image of the storm. Yet the idea of a hidden uneasiness is shown subtly show through the

Post Traumatic Stress Disorder ( Ptsd ) - 1699 Words

Over the recent years PTSD- post traumatic stress disorder has become a problem among veterans returning from the Afghanistan and Iraq war. Even after returning to American soils, veterans are battling with the effects of this mental illness, but who else is suffers from this illness. Family members and caregivers are also affected from PTSD. The soldier, the family member and caregivers once knew before going over sea to war is no longer the same. It can take an emotional toll on someone, whose loved one suffers from PTSD. The symptoms and side effects of PTSD can be terrifying for someone that does not have an understanding of PTSD. Family members and caregivers have different reactions when it comes to family members that suffer from PTSD, which can cause relationship problems among them. Treatment is always an option among families that are having a hard time with the effects of PTSD. The question that some may ask is- what is PTSD- post traumatic stress disorder. 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Cry the Beloved Country Restoration Analysis Free Essays

Restoration Through Symbolism Restoration is a beautiful thing. Watching something go from nothing to everything is amazing. In the book Cry, the Beloved Country, by Alan Paton, restoration is one of the main themes of the book. We will write a custom essay sample on Cry the Beloved Country Restoration Analysis or any similar topic only for you Order Now I am going to talk about two main examples; a quotation from a character and the significance of a certain character. The first thing developing the concept of restoration is the character Napoleon. Napoleon was an allusion used in the story. He was a demonstrator that came to the city of Ndotsheni to help them ‘get back on their feet again’ by teaching them how to efficiently farm. However, his advice was not exactly received with open arms. As a character, he is quite similar to Napoleon Bonaparte, a French leader. Both of them had very helpful ideas to improve life for everyone, but not everyone appreciated his suggestions. The Napoleon in the story also symbolizes starting the process of restoration. When Ndotsheni finally accepts his advice and begins doing things more efficiently, it’s an enormous turning point for the city. Also symbolizing the restoration process is the words of another character, Father Vincent. Feature Article  Country School  Allen Curnow Fear is a journey, a terrible journey, but sorrow is at least an arriving†, he says, while comforting Stephen Kumalo. When he says this, he also hints at the concept of restoration, because later in the quote, he references building a house, directly saying that you can rebuild what you have lost. I’ve just given two examples on how different types of material in the same book can mean almost the exact same thing. Watching restoration is still thrilling for me, whether it be in real life or in a fictional town. How to cite Cry the Beloved Country Restoration Analysis, Essay examples

Paps Effect on Huck in The Adventures of Huckleberry Finn free essay sample

When a man becomes worthless in ones eyes, one begins to loathe all morals and ideas that man has ever demonstrated. In Mark Twains classic, The Adventures of Huckleberry Finn, the main character, Huck Finn, is greatly influenced by his Jaded father, Pap Finn. Through Paps actions he becomes worthless in the eyes of young Huck. Twain uses Paps abusive and absurd behavior to emphasize Hucks desison making in his transition into adulthood, and to show hope for Hucks future. Youth, hope, and change are all the things that Huck represents and Pap is against. Pap is what one would consider a resentful alcoholic who doesnt believe in change of any kind. Huck is merely a child, trying to find his place in the world and form his own morals and views on life. Huck always is imaginative an likes to create make believe worlds in which everything is so interesting. We will write a custom essay sample on Paps Effect on Huck in The Adventures of Huckleberry Finn or any similar topic specifically for you Do Not WasteYour Time HIRE WRITER Only 13.90 / page Pap is like the harsh sence of reality that shows Huck a taste of the real world in contrast to his own wonderful fantasies. Huck says Mornings, before daylight, I slipped into corn fields and borrowed a atermelon, or a mushmelon, or a punkin, or some new corn, or things of that kind. Pap always said it warnt no harm to borrow things, if you was meaning to pay them back, sometime; but the widow said it warnt anything but a soft name for stealing, and no decent body would do it. (77) Pap, in telling Huck it was okay to steal, is forcing Huck to have to differentiate between right and wrong, something that Huck has never cared about before. Pap, being the stubborn selfish man he is, puts his needs before the needs of his own son. He buys alcohol with Hucks money. Huck says l borrowed three dollars from Judge Thatcher, and Pap took it and got drunk and went a-blowing around and cussing and whooping and carrying on (26). Before this Huck was hesitant to give Pap the money because he knew what consequences would arise. Pap helps Huck mature in this way because Huck is forced to think of what happens next and is exposed to the horrors of the adult world such as alcoholism. Pap states Who told you to meddle with such hifaultn foolishness(26) when talking about Hucks attempts o succed in school. This shows Paps closed mindedness to new ideas and his inabilities to support his own son. When Huck says if I never learnt nothing else out of Pap, I learnt that the best way to get along with his kind of people is to let them have their own way'(147) This shows Huck as thinking of himself as independent from Pap and shows that he thinks of himself not as one of his kind of people. Huck has grown up enough to realize that he can create his own views on life and that there is something good to learn even in the worst of situations. This is a big part of becoming an adult and it really shows that even though Huck was raised horribly, he has enough sense to form a steady identi What are fathers but the fundamental basis in a young boys life? Huck therefore lacks the fundamental basis needed to have a healthy relationship with the world. Paps views are constantly imposed on Huck, which make Huck despise them in general. His father is cruel and malicious and because of this situation, Huck usually does not need to be told what to do but comes to his own decisions based on his firsthand experiences.

How to Write a DBQ in APUSH in FIVE EASY STEPS Essays - Free Essays

How to Write a DBQ in APUSH in FIVE EASY STEPS Essays - Free Essays How to Write a DBQ in APUSH in FIVE EASY STEPS Read the prompt Brainstorm OI using categories Read the documents and place in the categories Write thesis Write essay STEP ONE: Read the questions Read the question. (What am I supposed to answer in my essay?) Pay attention to verbs! **Review IB terms on the board. STEP TWO: Brainstorm Similar to what we do for the FRQ, we brainstorm for the DBQ FIRST. You are required to demonstrate a thorough knowledge of the TOPIC not just the documents! You can use the pre-write structure. (T-chart, venn diagram, etc.) STEP THREE Read the documents. Its a good idea to take little notes in the margins about the main idea of each. That way you dont spend time later re-reading each one. Be careful to pay attention to APPARTS stuff. Underline author/date to save time. As you go, jot down which category each doc goes into. STEP FOUR: Thesis Use the formula to guide you. (X, However A, B,C therefore, Y) You need to do TWO things in a thesis: Say what you are going to write about (this is where you answer the question- Y) Say how youre going to answer the question (this is where you set up your answer- ABC) STEP FIVE: Write the body Each paragraph should have a category. NEVER write chronologically. You should answer the question using the documents AND outside information DONT RELY ON THE DOCS ALONE! Avoid direct quotes. If you do use them, you must apply them to the prompt! Write a conclusion if you have time.

Lady Gaga Can Teach You How to Never Give Up

Lady Gaga Can Teach You How to Never Give Up Everybody fails. Even the fanciest and most successful of celebrities, historical figures, and our most idolized idols. Even Lady Gaga. She’s won 5 Grammy awards. She’s been Billboard’s Artist of the Year as well as one of Forbes’ 100 most powerful women, and one of TIME’s most influential people. She’s broken records for record sales and made absurd amounts of money on global tours. Plus, she’s universally accepted as analogous for cool.But before she was Lady Gaga, she was Stefani Germanotta, a little girl who lived in Manhattan and played the piano by the age of four. She went to NYU’s conservatory to study music at the age of 17, but dropped out two years later to try and make it as a musician. The Stefani Germanotta band played a few local gigs, and netted her a manager, but was disbanded within a year.That manager, Rob Fusari, took her on, but had a very difficult time convincing the major labels to do the same. She was to ld she didn’t have the right look, the right sound, and that her songs just weren’t hits. She even left one meeting at Sony in a rage of tears.Then, an accident of autocorrect occurred. Fusari typed her name and his phone corrected it to â€Å"Lady Gaga.† A star was born? Not so fast. The newly named Lady Gaga then got a great deal with Island Def Jam records and began work on an album, only to be dropped without explanation after three months. She hit a low point, turning to drinking and drugs for solace, trying not to give up on her dreams despite being told she wasn’t pretty enough to be a singer songwriter and simply play and sing at a piano. The only work she could get was writing songs for other artists, which did nothing to satisfy her desire to perform herself.For the next couple of years, she took to the NYC underground scene, experimenting, working with performance art, dressing like a goth stripper, drawing attention, making waves. She died her hair platinum blond after being confused with Amy Winehouse. And then, finally, another artist took notice and forced the Interscope label head to listen to one of her songs. That song was â€Å"Just Dance.† A star was born? Yep. You know the rest.At any point, Gaga could have given up. But she didn’t. She tried and tried and failed, and she changed her tactic, changed her brand. When she hit on the right one, she was ready for the results.So remember: don’t be afraid of failure. Use it to push yourself in a better, new direction. One that just might put you in the groove and get you where you need to go.