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Potassium and omega 3's
First question. What other foods contain potassium besides banana's? Anything we can eat on induction? Also, Iv'e heard omega 3' mentioned alot. exactly what is this needed for? Any info is appreciated. Hope everybodys haveing a fun4th of july! flutterbye
If taking supplements of these two, how much is needed daily? |
Potassium Content of Foods: from http://www.gettinouttadebt.com/dfansite/pottas.html
Fruits High In Potassium: apricot, cantaloupe, coconut water, grapefruit, honeydew, orange juice, papaya, peach, fruit cocktail Fruits With A Moderate Amount Of Potassium: apple cherries banana dates grapes lemons oranges mangos pineapple plantain prune juice raspberries raisins strawberries tangerine watermelon Fruits With A Low Amount Of Potassium: pears, plums Vegetables High In Potassium: artichoke (cooked) asparagus bell peppers beet greens bamboo shoots broccoli cabbage (cooked) cauliflower celery chard chicory chinese cabbage collards cucumbers dandelion dill pickles endive escarole mushroom parsley radishes spinach summer squash tomato turnip zucchini blackeyed peas lima beans winter squash white potato black beans garbanzo beans great northern beans lentils navy beans pinto beans kidney beans soybeans avocado Meat With A Moderate Amount Of Potassium: flounder halibut liver rabbit sardine salmon turkey Miscellaneous Foods With A Low Amount Of Potassium: peanut butter graham crackers saltine crackers rice grits green peas corn steak oysters haddock ham cottage cheese lamb veal margarine butter mayonnaise chestnuts pecans peanuts sesame seeds As you can see, there are lots of l/c friendly fruits and veggies on this list- like berries, cantaloupe, and grapefruit in moderation. |
Flutter,
Here are potassium containing foods from http://www.dietitian.com/potassiu.html Quote:
As you can see, many of them won't fit into induction. I take a K supplement (potassium gluconate) that yields 99 mg of K per day. Haven't had blood level checked yet. Before I started taking it I would get pretty bad cramps in my calves in the middle of the night. That doesn't happen any more. I also have some "phoney salt" -- sodium free salt substitute, which is potassium chloride instead of sodium chloride. When I do salt my food I use it instead of regular salt, just for the potassium. But I don't use it very often since I've never been much of a food salter. I take a fish oil substitute which also has the omega 3 fatty acids, which are good for your heart and blood vessels. There's a good explanation of what supplements to take and the reasons for taking them in DANDR. Hope this helps!  |
Broccoli, avacado, salad greens, spinich and other induction ok veggies have potassium. Flax seeds have quite a bit of potassium. After induction you may want to check out diet V8 splash. It has low net carbs, is splenda sweetened, and has potassium. Soy Slender is a soy milk with 1 net carb and quite a bit of potassium.
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Here's my list of super foods because they contain high amounts of calcium, magnesium or potassium. And they're all great low-carb choices.
If you had a spinach salad with salmon and avocado, you would be getting a whopping amount of potassium, calcium and magnesium. A 99 mg pill pales in comparison! For the record, if you're on cardiac medication, you should only take potassium supplements under the supervision of your doctor. Raw Kale, 1 cup chopped Calcium 90.450 mg Magnesium 22.780 mg Potassium 299.490 mg Raw broccoli, 1 cup chopped Calcium 42.240 mg Magnesium 22.000 mg Potassium 286.000 mg 1 cup cooked Chinese Broccoli Calcium 88.000 mg Magnesium 15.840 mg Potassium 229.680 mg 1/2 cup regular tofu Calcium 434.000 mg Magnesium 37.200 mg Potassium 150.040 mg 1 cup plain, whole milk yogurt Calcium 295.715 mg Magnesium 28.371 mg Potassium 378.770 mg 1 can sockeye salmon Calcium 881.910 mg Magnesium 107.010 mg Potassium 1391.130 mg 1 can waterpacked white tuna Calcium 24.080 mg Magnesium 56.760 mg Potassium 407.640 mg 1 cup raw spinach Calcium 29.700 mg Magnesium 23.700 mg Potassium 167.400 mg 1 Californian avocado’ Calcium 19.030 mg Magnesium 70.930 mg Potassium 1096.820 mg 1 oz whole roasted pumpkin seeds Calcium 12.191 mg Magnesium 151.389 mg Potassium 228.501 mg 1 oz. whole roasted sunflower seeds Calcium 19.845 mg Magnesium 36.572 mg Potassium 240.975 mg 1 raw, Eastern oyster Calcium 4.000 mg Magnesium 11.000 mg Potassium 84.000 mg 1 oz Brazil nuts Calcium 49.896 mg Magnesium 63.788 mg Potassium 170.100 mg 1 oz almonds Calcium 82.499 mg Magnesium 77.679 mg Potassium 198.167 mg Flax seeds, 1 Tbsp. Calcium 23.880 mg Magnesium 43.440 mg Potassium 81.720 mg Karen |
Y'know, it really BUGS me that most health and nutrition websites - and books and magazine articles - include only vegetarian foods and dairy products in lists of "best sources of .." foods. :mad: Sometimes they'll include fish.
Meats, poultry, fish and seafoods are good sources of important minerals and essential fatty acids, as well as the protein. Leaving them off those source lists tends to make readers think they have little nutrition to offer. While fish are the best flesh sources of potassium, 100g (3˝ oz) cooked lean pork, beef or lamb will provide 350 - 400 mg, as much as a medium banana. Chicken and turkey a bit less, 250 - 300 mg. Fish are also best sources of magnesium, but there again .. beef, pork, lamb, turkey and chicken all provide modest amounts .. 25 - 30 mg per 100g (3˝ oz) portion. Canned fish with the bones (sardines, mackerel, salmon) are good sources of absorbable calcium .. 250 - 350 mg per 100g (3˝ oz) portion. While dairy products may contain large amounts of calcium, the high phosphorous content can inhibit absorption. Fish, poultry - esp. turkey - and mollusks (oysters, mussels) are the hands-down best sources of selenium .. 135+ mcg per 100g (3˝ oz) portion. Beef, pork and lamb have modest amounts .. 40 - 50 mcg per 100g portion. hth, Doreen |
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