Nov 22, 2011 | By Brett Denton

Photo Credit Brand X Pictures/Brand X Pictures/Getty Images

Magnesium, potassium and calcium all play vital roles in the body. Magnesium aids in bone mineralization, protein synthesis, enzyme activity, muscle contraction and immunity. Potassium is an electrolyte and acts as an electrically conducive medium that activates muscles and neurons. Two main roles calcium has are the mineralization of bones and teeth, giving them their strength and hardness, and aiding in muscle contraction and relaxation. Other areas that calcium plays a part in include immunity, blood pressure, nerves and blood clotting. To get sufficient amounts of these minerals, consume a well-balanced diet of legumes, vegetables (especially greens) and milk products.

LEGUMES

Legumes contain all three minerals plus vitamins, fiber and amino acids that are essential to the body. Legumes that contain high amounts of calcium, magnesium and potassium include adzuki beans, black beans, garbanzo beans, kidney beans, great northern beans, lentils, navy beans and soybeans. The American Heart Association recommends consuming four to five servings per week of legumes, seeds and nuts if following a 2,000-calorie-per-day diet. If following a 1,600-calorie-per-day diet, the group recommends three to five servings per week.

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VEGETABLES

Vegetables are nutrient-dense foods. Nutrient-dense foods contain a high amount of nutrients per calorie of food consumed. Vegetables contain vitamins, fiber, antioxidants and other minerals as well as potassium, magnesium and calcium. Greens that are high in magnesium, potassium and calcium include broccoli, artichoke, potatoes, beet greens, cooked bok choy, carrot juice, cooked Swiss chard, kale, luffa, okra, spinach, sweet potatoes, sun-dried tomatoes and turnip greens. The American Heart Association recommends consuming four to five servings per day if you are eating 2000 calories, or three to four servings per day for a 1,600-calorie diet.

DAIRY

Dairy is an especially rich source of calcium. Legumes and vegetables tend to contain more magnesium and potassium than do dairy products, but dairy tends to contain more calcium. Dairy products also give the body vitamins, amino acids and other minerals. Dairy products rich in potassium, calcium and magnesium include cheddar cheese, Parmesan cheese, ricotta cheese, cottage cheese, sour cream, sweet cream, goat milk, cow milk, kefir and yogurt. The American Heart Association suggests consuming two to three servings of low- or no-fat diary products per day.

Read more: http://www.livestrong.com/article/70088-list-foods-rich-magnesium-potassium/#ixzz2JOO1g9hT

Leprosy Patients Hope for a Brighter Future

By Denise Hruby - January 28, 2013

A cast around his left leg re­minds 23-year-old Ngin Sothea that leprosy ulceration, from which he has been suffering for almost 10 years, has eaten away parts of his foot. He uses crutches to walk around Kien Khleang Na­tional Rehabilitation Center in Phnom Penh’s Russei Keo district in Chroy Changvar commune.

“I noticed swelling in my foot and was brought to a hospital in Siem Reap,” Mr. Sothea said re­counting the moment a decade ago when doctors diagnosed him with leprosy. He was immediately transferred to Kien Khleang, the country’s only hospital specializing in leprosy treatment.

Mr. Sothea was among dozens of other leprosy patients who on Friday marked International World Leprosy Day alongside of­ficials from the Ministry of Health and the Ministry of Social Affairs.

Before a tour of the center, Ros Roeun, undersecretary of state at the Ministry of Social Affairs, said there is still a lot of social stigma surrounding leprosy in Cambo­dia.

“Leprosy was confused as a contagious, incurable [disease] or as a punishment by God. This leads to the discrimination of leprosy affected persons within their communities and makes it difficult for them to start a family,” he said outside the center, which is equipped with 50 beds.

Due to social stigma and the be­lief that leprosy patients have no future due to the disfigurement caused by the disease, not everyone seeks treatment, said So Visal, a public health officer for the Order of Malta’s International Committee, which finances the Kien Khleang center.

“In Kompong Cham, there is still a leper village, where people go to hide themselves from their communities,” he said.

The order’s head of mission, Ha­rald Schmid de Gruneck, said that with their annual budget of $700,000, many leprosy patients in Cambodia are now diagnosed at an early stage.

Had Mr. Sothea not been di­agnosed at an early stage, he could have lost larger parts of his legs and fingers due to the disease, which attacks the nervous system.

“With the early detection and prevention center and outreach programs, we find the cases earlier, so the number of patients is actually going up because pa­tients seek treatment,” Mr. Schmid de Gruneck said, adding that in 2012, there were about 400 new cases of leprosy detected in Cambodia.

“The socioeconomic program is very important, and we try to rehabilitate the patients by giving them microloans and teaching them computer skills,” Mr. Schmid de Gruneck said.

By providing scholarships, young leprosy patients are also given some hope, like Mr. So­thea, who is interested in computers and speaks fluent English.

“Next year maybe, if I get one of the scholarships, I want to move out from my uncle’s house and study I.T. in Phnom Penh,” Mr. Sothea said.

© 2013, The Cambodia Daily. All rights reserved. No part of this article may be reproduced in print, electronically, broadcast, rewritten or redistributed without written permission.

Two more children have died in Cambodia of bird flu

Associated Press

Agence France-Presse/Getty Images

PHNOM PENH, Cambodia—Two more children have died in Cambodia of bird flu, bringing the number of fatal cases this year to four and the number of cases overall to five.

The Cambodian office of the U.N.'s World Health Organization said a 17-month-old girl from central Kampong Speu province and a 9-year-old girl from southern Kampot province died Monday after being hospitalized.

A Cambodian woman buys chicken at a market in Phnom Penh on Tuesday.

That followed a report Friday of three new human cases, two of them fatal, in the first three weeks of this year. That was already as many cases as the Southeast Asian country reported in all of 2012. All three cases last year were fatal, as have been 23 of the 26 cases reported since 2005.

WHO says bird flu, also known as avian influenza, or H5N1, has killed 360 other people worldwide since surfacing in 2003. Most human cases have been linked to contact with infected poultry.

Friday WHO and Cambodia's health ministry announced that a 15-year-old girl in a village in southeastern Takeo province and a 35-year-old man in central Kampong Speu province had died. An 8-month-old boy in the capital, Phnom Penh, was treated and survived.

The disease remains hard for people to catch, but experts fear it could mutate into a more deadly form that spreads easily from person to person. So far, most human cases have been linked to contact with infected poultry.

Last week, international scientists who last year halted controversial research with the deadly bird flu virus said they were resuming their work as countries adopt new rules to ensure safety.

An outcry had erupted when two labs in the Netherlands and the U.S. reported they had created easier-to-spread versions of bird flu. Amid fierce debate about the oversight of such research and whether it might aid terrorists, those scientists voluntarily halted further work last January.

Those scientists announced Wednesday they were ending their moratorium now that health authorities have had time to determine how they will oversee high-stakes research involving dangerous germs. Several countries have already issued new rules.

In letters published in the journals Science and Nature this week, scientists wrote that those who meet their country's requirements have a responsibility to resume studying how the bird flu might mutate to become a bigger threat

Sodium in the Diet

Sodium in the Diet

by J. Anderson, L. Young, E. Long and S. Prior¹

Quick Facts...

• Sodium is one factor in the development of high blood pressure.
• Sodium is a component of salt; table salt is 40 percent sodium and 60 percent chloride.
• Most foods contain some sodium because it is naturally present.
• Several food industries are trying to find methods to decrease sodium in the food while ensuring its safety.
• The maximum recommended level of sodium intake is 2,300 mg per day.

Sodium is a part of everyone's diet, but how much is too much? Under ideal conditions, the minimum sodium requirement is about 1,500 milligrams (mg) of sodium each day. This is less than 1 teaspoon of table salt. The maximum recommended level of sodium intake is 2,300 mg per day. On average, American men consume between 3,100 and 4,700 mg of sodium per day, while women consume between 2,300 and 3,100 mg (due to their lower calorie intake, not because of restricting sodium).

Sodium intake is one factor involved in the development of high blood pressure, otherwise known as hypertension. Hypertension tends to develop as people age. Some individuals are "salt sensitive," so reducing intake of sodium helps to reduce blood pressure levels. A high intake of sodium early in life might weaken genetic defenses against developing high blood pressure. Experts recommend not to wait and see if you develop hypertension, but to reduce sodium intake while blood pressure is still normal. This may decrease your risk of developing hypertension.

Other important considerations are healthful eating, maintaining ideal body weight, physical exercise, stress management and the amount of mono- and polyunsaturated fatty acids in the diet. Foods rich in calcium, magnesium and potassium are strongly recommended as protective measures against hypertension.

For people who already have hypertension, following an overall eating plan called DASH (Dietary Approaches to Stop Hypertension) and restricting sodium intake to 1500mg per day may be useful for lowering blood pressure. Recommended by the American Heart Association and the National Cancer Institute, the DASH diet is lower in fat, saturated fat, cholesterol, and sodium, and higher in potassium, magnesium, and calcium than the typical American diet. For more information about the DASH eating plan or diet and hypertension in general see fact sheet 9.318, Diet and Hypertension and 9.374, DASHing to Lower Blood Pressure..

The following information describes the need for sodium in the diet, discusses food labeling for sodium, compares the sodium content of some common foods, and suggests ways to reduce the amount of sodium in the diet.

Why Is Sodium Needed?

Sodium has an important role in maintaining the water balance within cells and in the function of both nerve impulses and muscles. Any extra sodium is excreted by the kidneys. Consuming excess sodium may lead to edema or water retention. Women who consume excess sodium may be at higher risk for developing osteoporosis even if calcium intake is adequate. Some evidence suggests that for each teaspoon of salt (2,000 mg of sodium) consumed, considerable calcium is excreted in the urine.

Athletes and heavy laborers are sometimes concerned about not getting enough sodium to replace what is lost through perspiration. However, salt tablets are not recommended. They may increase dehydration and actually lower performance. Sodium losses are easily replenished at the next meal.

Where is Sodium Found?

Many people think of salt and sodium as being the same thing, but they are not. Table salt is 40 percent sodium and 60 percent chloride. It is the sodium portion of salt that is important to people concerned about high blood pressure. Keep in mind some sodium is naturally present in most foods. See Table 1.

Most of the sodium in processed foods is added to preserve or flavor them. Salt is the major source of this sodium. Salt is added to most canned and some frozen vegetables, smoked and cured meats, pickles and sauerkraut. It is used in most cheeses, sauces, soups, salad dressings and many breakfast cereals. It is also found in many other ingredients used in food processing. The food industry is trying to find ways to decrease sodium while ensuring food safety.

Watch out for commercially prepared condiments, sauces and seasonings when preparing and serving foods for you and your family. Many, like those in Table 1, are high in sodium.

Salt-Sodium Conversions

The link between salt and sodium may be a little hard to understand at first. If you remember that one teaspoon of salt provides 2,000 milligrams of sodium, however, you can estimate the amount of sodium that you add to foods during cooking and preparation, or even at the table.

Table 1: Sodium comparisons.
Little	Low	More	High
Apple, 1--2 mg	Applesauce, 1 c.--6 mg	Apple pie, 1/8, frozen--208 mg	Apple pie, 1, fast food--400 mg
Low sodium bread, 1 slice--7 mg	Bread, 1 slice, white--114 mg	Pound cake, 1 slice--171 mg	English muffin, 1 whole--203 mg
Vegetable oil, 1 tbsp.--0 mg	Butter, 1 tbsp., unsalted--2 mg	Butter, 1 tbsp., salted--116	Margarine, 1 tbsp.--140 mg
Chicken, 1/2 breast--69 mg	Chicken pie, 1, frozen--907 mg	Chicken noodle soup, 1 c.--1,107 mg	Chicken dinner, fast food--2,243 mg
Fresh corn, 1 ear--1 mg	Frozen corn, 1 c.--7 mg	Corn flakes, 1 c.--256 mg	Canned corn, 1 c.--384 mg
Cucumber, 7 slices--2 mg	Sweet pickle, 1--128 mg	Cucumber w/salad dressing--234 mg	Dill pickle, 1--928 mg
Pork, 3 oz.--59 mg	Bacon, 4 slices--548 mg	Frankfurter, 1--639 mg	Ham, 3 oz.--1,114 mg
Lemon, 1--1 mg	Catsup, 1 tbsp.--156 mg	Soy sauce, 1 tbsp.--1,029 mg	Salt, 1 tsp.--1,938 mg
Potato, 1--5 mg	Potato chips, 10--200 mg	Mashed potatoes, instant, 1 c.--485 mg	Potato salad, 1/2 cup--625 mg
Plain yogurt, 1 c.--105 mg	Milk, 1 c.--122 mg	Buttermilk, 1 c.--257 mg	Choc. pudding, 1/2 c. instant--470 mg
Steak, 3 oz.--55 mg	Corned beef, 3 oz.--802 mg	Jumbo burger, fast food--990 mg	Meat loaf, frozen dinner--1,304 mg
Tomato, 1--14 mg	Tomato juice, 1 c.--878 mg	Tomato soup, 1 c.--932 mg	Tomato sauce, 1 c.--1,498 mg
Tuna, fresh, 3 oz.--50 mg	Tuna, canned, 3 oz.--384 mg	Tuna pot pie, 1 frozen--715 mg	Fish sandwich, 1, fast food--882 mg
Peanuts, unsalted, 1 c.--8 mg	Peanut butter, 1 tbsp.--81 mg	Peanut brittle, 1 oz.--145 mg	Dry roasted peanuts, salted, 1 c.--986 mg
Low sodium cheddar, 1 oz.--6 mg	Cheddar cheese, 1 oz.--176 mg	Cottage cheese, 1/2 cup--257 mg	American cheese, 1 oz.--406 mg
Water, 8 oz., tap--12 mg	Club soda, 8 oz.--39 mg	Antacid in water--564 mg	Beef bouillon, 8 oz.--1,152 mg

Figure 1: Part of a nutrition label seen on foods.

• 1/4 tsp. salt = 500 mg sodium
• 1/2 tsp. salt = 1,000 mg sodium
• 3/4 tsp. salt = 1,500 mg sodium
• 1 tsp. salt = 2,000 mg sodium

Sodium Labeling

Nutrition and ingredient labels on foods can show you the major sources of sodium in your diet and help you get an idea of your sodium intake.

Nutrition labels list the Daily Value (DV) for specific ingredients, including sodium. The DV for sodium is 2,400 mg. The sodium content of the food is listed in mg and as a percent of the daily value. The amount of sodium listed per serving includes sodium naturally present in the food as well as sodium added during processing.

Ingredients for all foods must be listed on the label, including standardized foods. Ingredients are listed in descending order by weight. Salt is the major, but not the only, source of sodium in food products. Any ingredient that has sodium, salt or soda as part of its name (monosodium glutamate, baking soda, seasoned salt) contains sodium. Soy sauce and other condiments used as ingredients also contribute sodium.

Example -- INGREDIENTS: Potatoes, vegetable oil, whey, salt, dried milk solids, sour cream,onion salt, monosodium glutamate, dried parsley, lactic acid, sodium citrate, artificial flavors.

This food contains four sodium-containing ingredients (represented in bold above). Salt is the fourth ingredient by weight. Therefore, this product is probably high in sodium. 

Specific health claims can be made about sodium for food products that meet certain requirements. For example, "A diet low in sodium may reduce the risk of high blood pressure, a disease associated with many factors." In order to make a health claim about sodium and hypertension (high blood pressure), the food must be low or very low in sodium. The following terms describe products that help reduce sodium intake:

• Sodium free: Less than 5 mg per serving.
• Very low sodium: 35 mg or less per serving and, if the serving is 30 g or less or 2 tablespoons or less, per 50 g of the food.
• Low sodium: 140 mg or less per serving and, if the serving is 30 g or less or 2 tablespoons or less, per 50 g of the food.
• Reduced or Less sodium: At least 25 percent less per serving than the reference food.

Steps to Reduce Sodium

One of the Dietary Guidelines for Americans is to avoid too much sodium. Use the following suggestions as starting points to reduce sodium in your diet.

• Cover up some of the holes on the salt shaker or take it off the table. Learn to enjoy food's natural taste.
• Use more fresh fruit, vegetables and meat. The more processed the food is, the more sodium it may contain. (See Table 1.)
• Use canola oil or olive oil instead of butter or margarine in cooking.
• Check food labels for the words salt or sodium. Salt often is used as a preservative or flavoring agent. (See Table 2.)
• Season foods with herbs and spices rather than salt. (See Table 3.)
• Do not use salt substitutes, especially those that contain potassium, without first talking to your doctor.
• Check with your doctor or pharmacist for the sodium content of medications, especially antacids, cough medicines, laxatives and pain relievers.
• Try products such as low or reduced sodium to curb sodium intake. Shop carefully. These products can be more expensive. Make sure the reduction in sodium justifies the added cost.
• Plan meals that contain less sodium. Try new recipes that use less salt and sodium-containing ingredients. Adjust your own recipes by reducing such ingredients a little at a time. Don't be fooled by recipes that have little or no salt added but call for ingredients like soups, bouillon cubes or condiments that do.
• Make your own condiments, dressings and sauces and keep sodium-containing ingredients at a minimum.
• Cut back on salt used in cooking pasta, rice, noodles, vegetables and hot cereals.
• Taste your food before you salt it. If, after tasting your food, you must salt it, try one shake instead of two.
• If using canned food, rinse in water to remove some of the salt before preparing or serving.

Table 2: Some high-sodium condiments.
Onion salt Celery salt Garlic salt Seasoned salt Meat tenderizer Bouillon Baking powder	Baking soda Monosodium glutamate (msg) Soy sauce Steak sauce Barbeque sauce Catsup	Mustard Worcestershire sauce Salad dressings Pickles Chili sauce Relish

Table 3: Seasoning without your salt shaker with herbs and spices.
For Appetizers
Hors d'oeuvres	Chervil, oregano, paprika, parsley
Cheese dips and spreads	Basil, chervil, dill weed, marjoram, oregano, sage, parsley, summer savory, tarragon
Deviled or stuffed eggs	Curry powder, dill weed, summer savory, tarragon
Dips	Curry powder, oregano, chervil, parsley
Mushrooms	Oregano, marjoram
Seafood cocktails and spreads	Basil, dill weed, thyme, bay leaves, tarragon
For Vegetables
Asparagus	Lemon peel, thyme
Broccoli	Lemon juice, onion
Brussels sprouts	Lemon juice, mustard
Cabbage	Dill weed, caraway seeds, oregano, lemon juice, vinegar, onion, mustard, marjoram
Carrots	Marjoram, ginger, mint, mace, parsley, nutmeg, sage, unsalted butter, lemon peel, orange peel, thyme, cinnamon
Cauliflower	Rosemary, nutmeg, tarragon, mace
Celery	Dill weed, tarragon
Cucumbers	Rosemary, onion
Green beans	Basil, dill weed, thyme, curry powder, lemon juice, vinegar
Peas	Mint, onion, parsley, basil, chervil, marjoram, sage, rosemary
Potatoes	Bay leaves, chervil, dill weed, mint, parsley, rosemary, paprika, tarragon, mace, nutmeg, unsalted butter, chives
Spinach	Chervil, marjoram, mint, rosemary, mace, nutmeg, lemon, tarragon
Squash	Basil, saffron, ginger, mace, nutmeg, orange peel
Tomatoes	Basil, bay leaves, chervil, tarragon, curry powder, oregano, parsley, sage, cloves
Zucchini	Marjoram, mint, saffron, thyme
For Entrees
Eggs and cheese	Curry powder, marjoram, mace, parsley flakes, tumeric, basil, oregano, rosemary, garlic, mustard, mace, ginger, curry powder, allspice, lemon juice, pepper
Fish and shellfish	Basil, bay leaves, chervil, marjoram, oregano, parsley, rosemary, sage, tarragon, thyme, lemon peel, celery seed, cumin, saffron, savory, dry mustard
Poultry	Basil, saffron, bay leaves, sage, dill weed, savory, marjoram, tarragon, oregano, thyme, rosemary, paprika, curry powder, orange peel, cranberries, mushrooms
Pork	Cloves, garlic, ginger, mustard, nutmeg, paprika, sage, rosemary, savory, thyme, curry powder, oregano, apples
For Fruits and Desserts
Apples	Allspice, cardamom, ginger, cinnamon, cloves, nutmeg
Bananas	Allspice, ginger, cinnamon, nutmeg
Oranges	Allspice, cinnamon, anise, nutmeg, cloves, ginger, mace, rosemary
Pears	Allspice, cinnamon, nutmeg, anise, mint
Fruit compotes	Basil, rosemary, saffron, thyme
Puddings	Arrowroot, cinnamon, cloves, lemon peel, vanilla bean, ginger, mace, nutmeg, orange peel

References

• Farley, Dixie. May 1993. Look for 'LEGIT' Health Claims on Foods. FDA Consumer.
• Food and Drug Administration and the National High Blood Pressure Education Program. Sodium Sense.
• Kurtzweil, Paula. May 1993. Nutrition Facts to Help Consumers Eat Smart. FDA Consumer.
• National Research Council. 1989. 10th Edition. Recommended Dietary Allowances.
• University of California at Berkeley Wellness Letter. Vol. 11, Issue 10, July 1995.
• U.S. Department of Agriculture. 1980. Sodium Content of Your Food. Home and Garden Bulletin No. 233.
• U.S. Department of Agriculture. May 1982. Sodium, Think About It. Home and Garden Bulletin No. 237.
• U.S. Department of Agriculture.Dietary Guidelines for Americans. 2000.
• Institute of Medicine of the National Academies. www.iom.edu.
• Tufts University Health and Nutrition Letter. April 2004.

¹J. Anderson, Colorado State University Extension foods and nutrition specialist and professor; L. Young, M.S., former graduate student; E. Long, graduate student, food science and human nutrition; and S. Prior, former graduate intern, food science and human nutrition. 7/96. Revised 5/07.

Colorado State University, U.S. Department of Agriculture and Colorado counties cooperating. CSU Extension programs are available to all without discrimination. No endorsement of products mentioned is intended nor is criticism implied of products not mentioned.

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Updated Friday, August 03, 2012

Potassium and Health

Potassium and Health

by J. Anderson, L. Young and E. Long¹ (Revised 8/08)

Quick Facts...

• A diet low in potassium and high in sodium may be one of the factors that leads to high blood pressure.
• Eating equal amounts of sodium and potassium is recommended.
• Athletes involved in hard exercise may require larger quantities of potassium-rich foods.
• Potassium is found in meats, milk, fruits and vegetables.

Role in Health

Many people know that high sodium intake may lead to hypertension. Approximately 10 percent of people with high blood pressure are sensitive to dietary salt (or sodium). A reduction in sodium helps lower blood pressure in all people with hypertension.
Newer evidence suggests that dietary potassium may play a role in decreasing blood pressure. Potassium is involved in nerve function, muscle control and blood pressure. A diet low in potassium and high in sodium may be a factor in high blood pressure. Increasing potassium in the diet may protect against hypertension in people who are sensitive to high levels of sodium.
For people who have hypertension, following an overall eating plan called DASH (Dietary Approaches to Stop Hypertension) may be useful for lowering blood pressure. The DASH diet is higher in potassium, magnesium, and calcium, and lower in total fat, saturated fat, and sodium than the typical American diet. For more information about the DASH eating plan or diet and hypertension in general refer to fact sheet 9.318, Diet and Hypertension.
However, taking potassium supplements is generally not recommended for people with high blood pressure. Instead, a variety of potassium-rich foods should be eaten daily.
Athletes also may need more potassium to replace that lost from muscle during exercise and the smaller amount lost in sweat. Low potassium can cause muscle cramping and cardiovascular irregularities. Eating foods high in potassium can prevent these symptoms. One cup of orange juice, a banana or a potato is sufficient to replace the potassium lost during one to two hours of hard exercise. Sport drinks are poor sources of potassium.

What Does it Do?

Potassium works with sodium to maintain the body's water balance. One possible explanation for potassium's protective effect against hypertension is that increased potassium may increase the amount of sodium excreted from the body.
The kidneys regulate the level of potassium in the body. Potassium deficiency is not common but may result from excessive losses due to severe diarrhea, poor diabetic control, low-calorie diets (less than 800 calories per day), chronic alcoholism, hard exercise, or some diuretics and laxatives.
Although their purpose is to eliminate excess sodium from the body, certain diuretics may increase potassium losses, while others retain potassium. If you take certain diuretics, you may need more or less potassium. Ask your physician about the type of diuretic drug you take and whether you require additional potassium. Some people who take diuretics may be prescribed a potassium supplement to help replace potassium loss.

How Much Potassium?

Most Americans do not get enough potassium in their diets. The recommended daily potassium intake is 4.7 grams a day. Athletes involved in prolonged, hard exercise may require more potassium a day.

Food Sources

Potassium is found in many foods, especially meat, milk, fruits and vegetables (see Table 1). Eat a variety of foods to get the recommended amount.
While sodium is added to most highly processed foods, potassium is not. Eating more fresh and frozen foods, which are usually lower in sodium, may be helpful. (See fact sheet 9.354,Sodium in the Diet.)
Potassium is essential for good nutrition and health. Meeting the minimum requirement is not difficult if you eat a variety of foods. Maintaining the recommended sodium-to-potassium ratio, however, may be more difficult. Eat more fruits and vegetables and fewer processed foods. A moderate increase in dietary potassium, in addition to a reduction of excess sodium, may be beneficial, especially for people at risk for hypertension.

References

• Altschul, Aaron. 1981. Sodium Sensitivity, Processed Foods and Hypertension. Lillian Fountain Smith 1981 Conference for Nutrition Educators Proceedings. pp. 135-141.
• Clark, Nancy. 1990. Sports Nutrition Guidebook: Eating to Fuel Your Active Lifestyle. Leisure Press, Illinois.
• Darling, Mary. 1982. Potassium: Its functions and Sources. Agricultural Extension Service, University of Minnesota, Extension Folder 652.
• National Research Council, 1990. Recommended Dietary Allowances. pp.173-178.
• U.S. Department of Agriculture. Agricultural Research Service. Agricultural Handbook No. 8.
• Institute of Medicine of the National Academies. www.iom.edu.

Table 1: Where's the potassium?
Very good sources (300 mg or more)		Fair sources (200-300 mg)		Poor sources (less than 100 mg)
Source	Serving size	Source	Serving size	Source	Serving size
Breads and Cereals
None		None		Bread	1 slice
				Breakfast cereal	1/2 cup
				Pasta	3/4 cup
Dairy
*Buttermilk	1 cup	Ice cream	1 cup	*American cheese	1 ounce
Milk	1 cup			Natural cheese	1 ounce
Yogurt	1 cup			Eggs	1
Fruit
Apricots	3	Apples	1 large	Applesauce	1/2 cup
Avocado	1/4	Grapefruit juice	1/2 cup	Blueberries	1/2 cup
Banana	1 medium	Orange	1 medium	Grapes	10 medium
Cantaloupe	1 cup	Orange juice	1/2 cup
Dates	10 medium	Peaches	1 medium
Honeydew melon	1 cup	Strawberries	1 cup
Nectarines	1 large
Prunes	10 medium
Raisins	1/4 cup
Meat
Chicken	3 ounces	Beef	3 ounces	*Bacon	3 slices
Fish	3 ounces	*Ham	3 ounces	*Bologna	1 slice
*Canned salmon, tuna	3 ounces	Lamb	3 ounces	*Corned beef	3 ounces
Turkey	3 ounces	Pork, fresh	3 ounces	*Frankfurter	1
Vegetables**
Carrot	1 large	Broccoli	1/2 cup	Corn	1/2 cup
Celery	1 stalk	Beets	1/2 cup	*Olives	10
Dry beans, cooked	1/2 cup	Peas	1/2 cup
Greens, cooked	1/2 cup
Potato, baked	1 medium
Spinach	1/2 cup
Squash, winter	1/2 cup
Sweet potato	1 large
Tomato	1 large
*Tomato juice	1 cup
Other
Molasses	2 tablespoons	*Dill pickle	1	Butter	1 tablespoon
Nuts, unsalted	1/2 cup	Peanut butter	2 tablespoons	Salad dressing	1 tablespoon
* These foods have a high sodium content (greater than 300 mg per serving). ** Canned vegetables have a much higher sodium content than fresh or frozen vegetables.

¹J. Anderson, Colorado State University Cooperative Extension foods and nutrition specialist and professor; L. Young, M.S., former graduate student; and E. Long, graduate student, food science and human nutrition.12/92. Revised 8/08. Go to top of this page.
Updated Friday, August 03, 2012