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Everything You Need to Know About Potassium

Potassium is one of the seven essential macrominerals. The human body requires at least 100 milligrams of potassium daily to support key processes.

A high potassium intake reduces the risk of overall mortality by 20 percent. It also decreases the risk of stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density, and reduces the formation of kidney stones.

The primary functions of potassium in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles.

This MNT Knowledge Center article provides an in-depth look at recommended intake of potassium, its possible health benefits, reliable sources of potassium, the effects of consuming too much or too little potassium, and any potential health risks of consuming potassium.

Fast facts on potassium

  • Adults should be consuming 4,700 milligrams (mg) of potassium a day. However, fewer than two percent of people in the U.S. consume enough potassium.
  • Potassium supports blood pressure, cardiovascular health, bone strength, and muscle strength.
  • Beet greens, white beans, soy beans, and lima beans are the foods highest in potassium.
  • Potassium deficiency can lead to fatigue, weakness, and constipation. It can escalate to paralysis, respiratory failure, and painful gut obstructions.
  • Hyperkalemia means that there is too much potassium in the blood, and this can also impact health.
  • Potassium is available in supplements, but dietary sources are most healthful.

Recommended intake

Potassium is a crucial nutrient, and a very small percent of people in the U.S. consume enough.
The Adequate Intake recommendation for potassium is 4,700 milligrams (mg) per day for adults. Most adults do not meet this recommendation.

The National Health and Nutrition Examination Survey (NHANES) also reported that less than two percent of people in the U.S. meet the daily 4,700-mg potassium requirement. Women consume less potassium than men on average.

The World Health Organization (WHO) recommend an intake of 3,510 mg per day and agree that most of the global population is not meeting this recommendation.

Potassium supplements are available. However, it is best to obtain any vitamin or mineral through food. It is not individual vitamins or minerals that make certain foods important for healthful living, but the combined efforts of a range of nutrients.

Benefits

Potassium carries proven health benefits.

It is an electrolyte that counteracts the effects of sodium, helping to maintain consistent blood pressure. Potassium is also important for maintaining the balance of acids and bases in the body. Bases are alkalis that have not yet dissolved in water.

Blood pressure and cardiovascular health

Low potassium intake has repeatedly been linked with high blood pressure and cardiovascular disease. Maintaining a low sodium intake is essential to lowering blood pressure, but ensuring a good intake of potassium may be just as important.

An increase in potassium intake along with a decrease in sodium is crucial to reducing the risk of cardiovascular disease.

In one study, those who consumed 4,069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed about 1,000 mg per day.

Bone and muscle maintenance

Potassium-rich foods maintain an alkaline environment in the body, unlike in acidosis. Metabolic acidosis is triggered by a diet full of acidifying foods like meat, dairy products, and processed cereal grains. Acidosis is a common outcome of the typically acidic Western diet.

Acidosis can cause nitrogen excretion, loss in bone mineral density, and muscle wasting. A diet high in potassium can help preserve muscle mass in older people, as well as during conditions that tend to lead to muscle wasting, such as diabetic ketosis. However, a sufficient potassium intake can help prevent this.

One study found that participants that took in 5,266 milligrams of potassium per day maintained an average of 3.6 more pounds of lean tissue mass than those with a potassium intake 50 percent lower. Some studies also show an increase in bone density with high potassium intake.

Foods high in potassium

White beans are among the most potassium-rich foods, as are many other types of bean.
Potassium is found in many whole, unprocessed foods.

Some of the best sources of potassium are fresh leafy greens, avocados, tomatoes, potatoes, and beans. Processing greatly reduces the amount of dietary potassium. A diet high in processed foods is probably low in potassium.

Many processed foods are also high in sodium. As sodium consumption rises, increased potassium is needed to cancel out the effect of sodium on blood pressure.

Here is a table showing the nutritional benefit provided by one cup of the most potassium-rich foods.

Food type (1 cup)                     Amount of potassium provided in milligrams (mg)
Cooked, boiled, or drained beet greens, without salt 1,309
Canned white beans 1,189
Cooked, boiled, or drained soy beans, without salt 970
Cooked, boiled, or drained lima beans, without salt 969
Baked sweet potato 950
Sliced avocado 708
Cooked, boiled, or drained mushrooms, without salt 555
Sliced banana 537
Red, ripe, raw tomatoes 427
Raw cantaloupe melon 417

A good way to reduce the harmful effects of high-sodium meals is to eat a high-potassium fruit or vegetable with each meal.

There are many more sources of potassium outside of this list. Be sure to check the potassium content of any preferred foods using the United States Department of Agriculture (USDA) National Nutrient Database.

Deficiency

Potassium deficiency can cause a range of symptoms and health problems. It is also known as hypokalemia.

A normal potassium level is defined as between 3.5 and 5.0 millimoles per liter (mmol/L).

Hypokalemia is diagnosed when potassium levels fall below 3.5 mmol/L. Mild potassium deficiency will generally not present with symptoms. A potassium level lower than 2.5 mmol/L is considered extremely deficient, and symptoms will become more severe as levels reduce.

Symptoms of low potassium levels include:

  • malaise and fatigue
  • weakness and muscle pain all over the body
  • constipation

Extremely low potassium levels can cause:

  • severe muscle weakness and paralysis
  • respiratory failure
  • painful obstructions in the gut
  • tingling, crawling, numb, or itchy sensations main felt in the hands, feet, legs, or arms
  • intermittent muscle spasms

Low potassium can be diagnosed using simple blood tests and treated by alterations to the diet, including supplements. Having regular medicals and health screenings will also help a person track their potassium levels and avoid any potential shortfalls.

Risks

Potassium can also cause health problems when a person consumes more than the 4,700 mg recommended Adequate Intake.

Individuals with good kidney function can efficiently rid the body of excess amounts of potassium in the urine. This process normally has no adverse side effects.

There have been a small number of reports that potassium toxicity is associated with an extremely high intake of potassium supplements. No food-related potassium toxicity has ever been reported.

Hyperkalemia

Consuming too much potassium can be harmful to people whose kidneys are not fully functional. Excessive potassium consumption can lead to hyperkalemia, in which the kidneys cannot remove enough potassium from the body. This can be dangerous if the condition escalates quickly.

Potassium levels between 5.1 and 6.0 mmol/L are considered high and warrant monitoring and management. Levels higher than 6.0 mmol/L are dangerous.

Hyperkalemia will mostly be either symptomless or present very few symptoms. However, when symptoms do present, they are similar to those that occur in hypokalemia.

Severe or sudden hyperkalemia can cause heart palpitations, shortness of breath, and chest pain. At this stage, hyperkalemia can become a life-threatening condition that requires immediate medical attention.

Reducing potassium intake

Hyperkalemia is treated by reducing the intake of potassium.

Potassium and sodium are part of a constant balancing act within the body. Maintaining this balance is vital to the smooth function of bodily systems.

If hyperkalemia is suspected, it is best to avoid high-potassium foods, such as the ones listed above. Salt substitutes, herbal remedies, or supplements should also not be consumed. These can all boost potassium levels rather than balance them.

High potassium levels have been linked to two cases of cardiac arrest. If the kidneys are unable to remove excess potassium from the blood, the effects of potassium on the heart could be fatal.

Takeaway

Potassium is vital to bodily function but does not hold the answers to healthful living on its own. Overall eating patterns and dietary balance are most important in bolstering health and keeping disease at bay.

Wed 10 January 2018 
By Megan Ware RDN LD
Reviewed by Alan Carter, PharmD
yogurt

 

10 Foods Higher in Potassium Than a Banana

Surprise! Bananas deliver less than 10 percent of our daily dose of the mineral potassium, which protects against stroke and heart disease. Here’s how to get the rest.

Butternut squash

This sweet root vegetable tops bananas in the rankings of foods high in potassium, delivering 582 milligrams of the essential mineral in one cup, compared to 420 milligrams in a banana. According to the U.S. RDA, adults should aim to get 4,700 milligrams of potassium a day.

Edamame

Soybeans are one of the top foods with potassium, packing in 676 mg per cup. Edamame beans are also one of the world’s best sources of plant-based protein because they contain all the essential micronutrients our bodies need to build muscle. Edamame are delicious roasted with a sprinkle of salt.

White and sweet potatoes

Fresh organic potato stand out among many large background potatoes in the market. Close-up potatoes texture.

A sweet potato contains 438 mg of potassium, while its cousin, the white potato, delivers a whopping 950 mg. Both types of tubers also come with high levels of vitamin A. People often confuse yams and sweet potatoes; for potassium, you’ll want to stick with sweet potatoes.

Swiss chard

Get 961 mg of potassium by cooking up a single cup of Swiss chard. Not only is it one of the foods high in potassium, but the leafy green is also packed with iron, calcium, and vitamins A, C, and K. Foods with potassium aren’t the only ones you should be adding to your diet.

Beet greens

Another one of the foods high in potassium? Chop and roast just one cup of beet greens for a 655-mg dose. As a bonus, you’ll also get folate, manganese, and copper, not to mention dietary fiber, magnesium, phosphorus, vitamin C, iron, and vitamin B6.

Tomato sauce

Not many people think of tomato sauce as one of the foods high in potassium, but topping your pizza, pasta, or vegetables with one cup of the stuff will get you 905 mg of the nutrient. Make sure to pick the perfect pasta shape to go with your tomato sauce.

Black beans

When you’re looking for foods high in potassium, black beans are a top choice, delivering a hefty 681 mg. This legume is also a great source of vegetarian protein and dietary fiber, plus a long list of other health boosters, including antioxidants, iron, phosphorous, calcium, magnesium, manganese, copper, and zinc.

White beans

Surprisingly, white beans are the best source of potassium you can get. Just one cup contains an impressive 1,190 mg of potassium, which is about one-fourth of the daily recommended amount. Similar to black beans, they also contain protein, fiber, and a host of other healthful vitamins and minerals.

Watermelon

Two slices of watermelon contain a whopping 640 mg of potassium. Plus, its star ingredient is lycopene, a plant pigment that has been known to reduce the risk of some cancers.

Yogurt

Yogurt is a great source of calcium and delivers 380 mg of potassium per eight-ounce cup. Bring it over the banana threshold by adding one ounce of hazelnuts, which have 211 mg of potassium.

Morgan Cutolo
source: www.rd.com
Originally Published on Reader’s Digest


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12 Benefits of Lemon Water

Celebrities and naturopaths won’t start their day without guzzling a glass of lemon water. Here’s what this a.m. habit can and can’t do for your health.

Lemon water may help you lose weight

Lemon water may be a dieter’s best friend. “The polyphenols in lemon may aid in reducing appetite,” registered dietician Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for Dummies. Rodent studies have shown that the polyphenols in lemon do help to prevent weight gain. Plus, she adds, “when you drink a glass of water, especially before a meal, this helps to fill your stomach, offsetting the amount of food needed to feel satisfied.” Lemon-flavored water is also a healthy option to replace your morning glass of orange juice—think of all the calories saved! To make lemon water, use whole lemons (not lemon juice in a bottle). “Try squeezing the juice from one lemon into 8 to 12 ounces of water,” Palinski-Wade says. You can also grate in a bit of the zest (just wash the lemon first). “Enjoy it cold or warm, but if you will be having it to promote weight loss, drink it chilled with ice,” she says.

It helps keep you from getting sick

We’ve all heard that vitamin C, which is found in citrus fruits like lemon, gives your immune system a boost (more on vitamin C later). But one of the benefits of lemon water is helping to prevent infection. “Certainly the acidic environment in the stomach serves as a barrier, deterring pathogens from gaining a foothold and causing illness,” says Roxanne B. Sukol, MD, medical director of the Cleveland Clinic’s Wellness Enterprise. “Ingestion of highly acidic foods, including lemon juice, contributes to the acidic environment.” According to The Cleveland Clinic, chemicals in lemon known as phytonutrients have antioxidant properties that can also help protect the body from disease.

It aids digestion

Another one of the benefits of lemon water is that the acids help to digest food. “The citrus flavonoids in lemon aid the acid in the stomach in breaking down food, which may improve overall digestion,” says Palinski-Wade. “Warming the water seems to provide the greatest digestive benefits.” Aiding digestion is especially important as we get older because the amount of acid in our stomach declines with age. One study showed that over 30 percent of men and women over age 60 had atrophic gastritis, a condition marked by little to no stomach acid. In addition, if you add lemon slices and zest to your water, you may be able to harness some of the benefits of pectin, a fiber found in the pulp and peel. Many studies have shown fiber to improve digestion and gut health.

Lemon water gives you a vitamin C boost

Citrus fruits are a great source of vitamin C. According to the United States Department of Agriculture, a fourth of a cup of lemon juice yields 23.6 mg of vitamin C, about a third of the recommended daily allowance for women and a fourth for men. Vitamin C is a powerful antioxidant that helps protect cells against free radicals, and according to the National Institutes of Health, this could even help protect us again cardiovascular disease and cancer. And although we don’t think much about this ailment anymore, “vitamin C prevents scurvy, a disease of weakened connective tissue that results in bleeding gums, among other symptoms,” says Dr. Sukol. Connective tissue is also crucial for wound healing.

Lemon-Water

 

It keeps you hydrated

Hydration is not a direct benefit of the lemon properties themselves, but rather, drinking flavored water might entice you to consume more of it. “Fluids, in general, provide hydration, however, some people struggle to drink an adequate amount of water per day simply because they find water boring or do not enjoy the taste,” Palinski-Wade says. “Adding lemon to water can enhance the taste, making it more appealing to some, helping them to drink more and improve hydration.” Although the old rule was to drink eight 8-ounce glasses a day, nutritionists now recognize that the amount will vary based on what you weigh, how active you are, and where you live. One test to make sure you’re getting enough? Your pee should be nearly clear—if it’s yellow or dark, you need to drink more.

It may help you look younger

The vitamin C in lemon juice might actually help your skin as well, definitely one of the benefits of lemon water. One study from the U.K. showed that higher vitamin C intakes were associated with fewer wrinkles. “Because vitamin C is a nutrient that can fight off free-radical damage, it can protect skin,” Palinski-Wade says. This could be due to vitamin C’s effects on collagen, which helps make up the connective tissue under the skin. “In addition, the hydration from the water helps skin stay more subtle and provides a more youthful appearance,” she adds. Your skin is an organ, and hydration helps it function at its best.

It may help liver function

Another one of the benefits of lemon water is helping your liver to do a better job being the body’s filter. “Boosting overall hydration can help to improve the function of all organs in the body, including the liver,” Palinski-Wade says. “In addition, animal studies have found that the citrus flavonoids in lemon may protect the liver against toxins and reduce fat in the liver, protecting against fatty liver disease.” Your liver is the body’s natural mechanism for flushing out toxins; so although claims of “detoxification” from lemon juice aren’t exactly proven, helping the liver to work better could benefit your body.

It increases your potassium levels

We generally associate potassium with bananas, but it turns out lemons are a good source as well. “Potassium is found in large amounts primarily in fruits and vegetables,” Dr. Sukol says. “It is an element that is essential for cell function and metabolism, transmission of nerve signals.” According to the University of Maryland Medical Center, potassium, an electrolyte, helps to conduct electricity throughout the body. This nerve-muscle communication helps skeletal-muscular function—which is why you need it when you get a Charlie horse. (Here’s why you might want to skip lemon water at a restaurant, though.)

It makes you more regular

Along with helping your gut and liver, lemon-flavored water can be part of a healthy way to help you go to the bathroom. “Increasing fluid intake can help to promote regular bowel movements,” Palinski-Wade says. ” If adding lemon to your water helps you to drink more fluid throughout the day, this may help you to become more regular.” And although lemon juice doesn’t provide much fiber, getting in pulp and zest from the peel could help boost the fiber content, which helps you go as well.

It helps prevent kidney stones

Kidney stones often develop as a result of dehydration, so one of the benefits of lemon water is that it helps flush out your kidneys and prevent these painful deposits. “Some kidney stones result from precipitation of calcium salts,” Dr. Sukol says. “Acidification of the aqueous—or watery—environment in which this occurs is thought to reduce the likelihood of precipitation, and therefore prevent the formation of some stones. Purely a chemical reaction.” So in other words, the acid from the lemon can help keep the stones from coming together. Although lemon-flavored water is thought to be a diuretic, this hasn’t been proven—rather, increased urination is likely the result of drinking more fluid. Either way, it’s helpful for keeping kidney stones at bay.

It freshens breath

When it comes to personal hygiene, it may help your mouth smell cleaner. “The citrus in lemon water may help to reduce the growth of bacteria in the mouth, which may lead to fresher breathe,” Palinski-Wade says. The only problem is that the acid in lemon juice could, over time, erode the enamel of your teeth. Try drinking it through a straw to reduce exposure to your chompers.

It may boost metabolism

Lemon water is a great addition to your morning routine because it could jump-start your metabolism, helping you keep a healthy weight and be active. “Staying hydrated and drinking ice-cold water has been shown to provide a metabolism boost,” Palinski-Wade says. “Aim to drink at least three cups per day to help fire up your metabolism while providing a feeling of fullness that may help you to eat less.” Drinking your lemon-flavored water cold could have even more of a beneficial effect. “Chilling it may provide an even greater metabolism boost as the body needs to warm the water to body temperature during digestion,” she says.

BY TINA DONVITO
source: www.rd.com


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7 Signs You May Not Be Getting Enough Potassium

Potassium is a crucial electrolyte that helps your muscles, but if your levels are too low, you could be in trouble. If you match many of these signs, you might want to ask your doctor about a potassium deficiency. Better safe than sorry!

The scoop on potassium

Like calcium or magnesium, potassium is an electrolyte that helps your body function—it’s also one of the nutrients that nutritionists can’t get enough of. Potassium lowers your blood pressure and helps with digestive and muscular function, so keeping these levels steady and knowing when to get tested for a potassium deficiency can keep you out of the hospital.

You have a poor diet

It’s easy to reach for cookies, chips, and comfort snacks, but if your day-to-day diet isn’t balanced, you could end up with a potassium deficiency. “If this is someone not good at eating fruits and vegetables, eating a lot of processed foods, junk foods, they’re at risk for lower potassium levels,” says Manuel Villacorta MS, registered dietitian and founder of Whole Body Reboot in California. Here are some potassium-rich foods to add to your diet instead.

Your muscles feel weak

When you’re low on potassium, you’ll feel it in your muscles because potassium is an electrolyte needed for muscle construction and contraction. “Potassium is an electrolyte needed by your muscles,” says Villacorta. “One of the first symptoms people feel is muscle contraction.”

Your muscles are cramping

Because your muscles need healthy potassium levels, if you dip below a certain point, you could get muscle cramps. “People experience muscle cramps when their potassium is too low,” says Villacorta.

You’re taking diuretics or fluid pills

According to nutritionist Alyse Levine, MS, RD, of Nutritionbite in California, the most common reason for potassium deficiency is prescription water or fluid pills such as diuretics. The pills cause excessive potassium loss of potassium in urine. “Only rarely is low potassium caused by not getting enough potassium in your diet,” says Levine.

Your heart rate is abnormal

Severely low levels of potassium can mess with your heart rate, and even cause arrhythmias if potassium levels dip critically low. Monica Auslander, MS, RD, LD/N, founder of Essence Nutrition in Florida, says that potassium electrolyte imbalances can even be fatal, which is why they’re so important.

You’re dehydrated

Auslander says that electrolyte imbalances like lowered potassium usually only occur with dehydration, eating disorders, or athletes, but they can be helped. “Coconut water is an excellent re-hydrating method for serious sports,” she says, “but honestly, water has been proven to be almost as good.”

You have dry skin or acne

Megan Lyons, health coach and owner of The Lyons’ Share Wellness in Texas, says a potassium deficiency can show up with easy-to-spot symptoms like dry skin, acne, or digestive discomfort. “Of course, these symptoms are indicated in many different conditions, so it’s important to get tested if you suspect you have a potassium deficiency,” says Lyons.

BY ALEXANDRA WHITTAKER
source: www.rd.com


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Potatoes Are Healthy

By: Becky Striepe   April 8, 2016 

Potatoes sometimes get disregarded because we associate them with greasy fries and chips, but whole potatoes cooked with healthy techniques give you a lot of nutritional bang for your buck.

My family eats a LOT of potatoes. Mashed, baked, roasted or steamed, sometimes we eat potatoes every single night of the week. No, really. My first cookbook was inspired by my husband’s enthusiasm for my dairy-free mashed potatoes.

Potato Nutrition
The problem with potatoes isn’t the potato itself, it’s how we tend to prepare them. Mashed potatoes full of butter and cream are not doing you any favors. French fries are certainly not good for you, and potato chips are arguably even worse. But you don’t have to deep fry a potato or drown it in butter to make it taste good, and when you look at the nutritional value of the vegetable itself, it’s pretty decent.

One large baked potato with the skin contains:

  • no fat or cholesterol
  • 7 grams of fiber
  • 7 grams of protein
  • 48 percent of your daily vitamin C
  • 18 percent of your daily iron
  • 4 percent of your daily calcium
  • 46 percent of your daily potassium
  • 46 percent of your vitamin B6

Not too shabby, right? We ruin this poor root vegetable’s health value when we deep fry it or slather it in fatty dairy products.

In fact, potatoes contain a compound called kukoamines that lower blood pressure. Its high B6 content means it can contribute to brain and heart health. Of course, if you slather that potato with cheese, sour cream and bacon, you’re likely undoing any heart-healthy benefits. Let’s look at some healthier ways to cook potatoes instead.

Potatoes sometimes get short shrift, because we associate them with greasy fries and chips, but whole potatoes cooked with healthy techniques give you a lot of nutritional bang for your buck.
Only joking…you don’t have to eat your potatoes raw. In fact, you shouldn’t!

potato

Healthy Ways to Cook a Potato
Potatoes are one of the foods you should never eat raw. Luckily, there are lots of healthy ways to cook a potato. For healthy cooking, you know that deep frying is out, but there are so many other ways to cook a potato.

1. Healthier baked potatoes: Kitchen Treaty has a step by step for baking the perfect potato. Instead of bacon and sour cream, though, reach for healthier toppings. Try steamed broccoli and a tahini drizzle on your next baked potato! You can also use salsa, cashew cream or a healthy gravy, like my no-cook miso gravy, to top your baked potato. Load up with veggies and green onions, and you’ve got a healthy, one-plate meal.

2. Healthier mashed potatoes: Instead of mashing with butter and cream, use olive oil, a little salt and your favorite non-dairy milk. Potatoes are healthier with the skin on, so instead of thick-skinned russets, choose red or white potatoes. No peeling required!

3. Roasted potatoes: Dice your potatoes, toss with olive oil, rosemary and a little salt, and roast them in the oven at 425 degrees Fahrenheit for about 40 minutes, stirring every 15 minutes. Your potatoes are done when they’re browned on the outside and fork-tender all the way through.

4. Healthier fries: Oven fries are the healthier answer to your next French fry craving. Cadry’s Kitchen has a great recipe for making the perfect oven fries, including how to select the right potato for the best results.

5. Steamed potatoes: Cubed potatoes actually make a great base for a meal, sort of like baked potatoes, but even more cozy somehow. Pile on veggies, your protein of choice and your favorite healthy sauce, and you’re in business. You can steam potatoes on the stovetop, but my new favorite way to steam them is in the pressure cooker. It’s fast and very hands-off. Cut your potatoes of choice into 2″ pieces, stick them into a steamer basket with 1 cup of water underneath it in your pressure cooker, cook at high pressure for 4 minutes, then let the pressure release naturally. They’re perfect every single time!


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The Health Benefits of Bananas

Are Bananas Good for You?

TrimDownClub, Apr 30, 2015

You probably think that bananas are good for you. But the banana is one of nature’s candy bars: wrapped, ready to eat, and full of sugar. That makes bananas bad for you. Or does it?

After all, we now know that because high blood sugar levels are very dangerous for your body, your body aggressively stores sugar as fat.

This means that eating sugar—or foods that the body can rapidly convert to sugar, such as refined carbs—can cause massive hormonal and energy swings when your body stores that sugar as fat…leaving you hungrier than ever.

However…

What Makes Bananas so Good for You?

For most of us, the answer to the question, “are bananas good for you?” is a resounding “Yes”!

Even with all their sugar.According to the USDA, bananas have less water than other fruit: they are 75% water, compared to oranges, which are 86% water. The result? They tend to have about 89 calories per 100 grams, while oranges have about 49 calories per 100 grams[i].

A medium-sized banana is from 7-8 inches/18-20 cm long, and at about 4 ounces/118 grams, is considered a single serving. A medium banana contains 105 calories, 14.4 grams of sugar, 3.1 grams of fiber, and 1.3 grams of protein.

This means you get a lot of sweet, natural goodness in a small, easily digestible package, making bananas a great way to cure a sugar craving. Just like a candy bar, a banana will satisfy your sweet tooth—but unlike a candy bar, a banana won’t take you for a ride on the sugar roller coaster that leaves you empty, drained, and craving more sugar. That’s because bananas have a lot more going on than just sugar.

So let’s open up that bright yellow wrapper and learn why bananas are so good for us.

What Makes Bananas Healthy?

Bananas are so healthy that even the sugar in bananas is good for you.

One reason is that bananas are good for you is because they’re rich in fiber, 3.1 grams for a medium banana. The US Recommended Daily Allowance of fiber is 38 grams a day for men and 25 grams a day for women. Bananas are also an excellent source of potassium and magnesium: that medium banana contains 422 mg of potassium and 32 mg magnesium.

Most Americans don’t get enough of either fiber or potassium, yet both are important to your health. In fact, magnesium is critical for transporting potassium across cell membranes, so it can play an important role in maintaining a normal heart rate.

What is Fiber and Why Do I Need More of It?

If you’ve ever wondered why a sweet treat like a banana doesn’t go straight to your belly, fiber is why. In fact, fiber is one of the reasons why the sugar in the banana doesn’t immediately rush to derail your metabolism.

There are two types of dietary fiber: soluble and insoluble.

Soluble fiber forms a gel-like material when it is dissolved in water. It slows down your digestion and helps reduce your blood cholesterol and lower your glucose levels. Soluble fiber is found in apples, barley, beans, carrots, citrus fruits, oats, peas, and psyllium.

Insoluble fiber doesn’t dissolve. It helps move material through your gastrointestinal tract and bulks up stools, so it’s very helpful to people suffering from constipation or who are irregular. Beans, nuts, wheat bran, whole-wheat flour, and vegetables like cauliflower and other Brassicas, green beans and sweet and white potatoes are all excellent sources of insoluble fiber.

Most whole foods, like bananas, contain both types of fiber. The soluble fiber in the banana—along with the magnesium and beneficial phytonutrients—slows how quickly your body metabolizes the sugar in it. This means that the sugar is less likely to spike or trigger an insulin overreaction that too quickly shuttles sugar from your blood to your fat cells to protect you from high blood sugar—leaving you hungrier than ever and craving more sugar. Instead, your body slowly shuttles that sugar to your muscles for immediate use or to your liver for short-term storage…where your body can easily make use of it.

This makes bananas healthy candy. So if you’re trying to break a sugar addiction, don’t try to defeat your cravings with willpower. The sugar of a banana will take the edge off those cravings so you don’t find yourself eating.

Bananas

Why Do I Need More Potassium?

According to the World Health Organization[ii], we need to eat less than 2,000 mg of sodium (that’s 5 grams of table salt) and at least 3,510 mg of potassium per day. When we eat too much sodium and not enough potassium, we’re at increased risk of higher blood pressure, and thus also heart disease and stroke. Worldwide, these are the leading causes of death and disability. In fact, according to the US Centers for Disease Control, heart disease is the leading killer of Americans, and stroke.

Most of us eat far too much sodium and far too little potassium. So grab a banana to be healthy.

How Else Are Bananas Good for You?

  • Their high levels of potassium and low levels of sodium have garnered bananas official recognition from the FDA as protecting you from heart attack and stroke by lowering your blood pressure[iii], confirmed in a clinical study with bananas.
  • Bananas are rich in healthy B-vitamins that help your body maintain a healthy metabolism and reduce health risks associated with type 2 diabetes, are important for your nervous system, and help your body produce white blood cells.
  • The potassium in bananas help your body maintain healthy fluid balance, which protects against swelling.
  • Bananas also help keep you healthy by potentially reducing your risk of kidney cancer, and macular degeneration (due to the high content of the carotenoid “lutein”).
  • If you suffer from PMS or want to improve your mood whether you have PMS or not, eat a banana.
  • The sugar and potassium in bananas is also good for you when you are learning or concentrating[iv]. So eat a banana if you want to be focused!
  • Want to power through a vigorous workout? Consider eating bananas first as their mixture of slow-moving sugar plus electrolytes can help keep your energy level steady.
  • The potassium and magnesium in bananas may help protect you from muscle cramps at night and during workouts.
  • Bananas are rich in pectin, a soluble dietary fiber and natural detoxifying agent, great for digestion.
  • Banana fiber contains prebiotics that encourages the growth of healthy bacteria in the bowel. These bacteria produce digestive enzymes that help your body absorb nutrients, and actual support healthy weight management.
  • All that fiber in bananas is good for helping ease constipation…
  • Bananas are also a healthy way to sooth your GI tract if you have the runs.
  • Bananas may naturally soothe acid reflux, heartburn and GERD.
  • If you have stomach ulcers, raw bananas may “coat” your stomach and relieve the distress caused by stomach acids.
  • Bananas are rich in antioxidants, especially when overripe which protect you against free radicals and chronic disease.

And from the files of folk medicine[v]…

  • If you have an insect bite or hives, rub them with the inside of the banana peel. This may help reduce the itching and inflammation.
  • If you have a wart, you can try to remove it by taping the inside of a piece of banana peel over the wart.
  • If you have morning sickness and suffer from hypoglycemia, eating bananas may help.
  • If you’re quitting smoking, the high levels of B-vitamins, potassium and magnesium in bananas are good for you, helping you recover quickly from nicotine withdrawal.
  • Last but not least, if you’re suffering from a hangover, make a banana milkshake and sweeten it with honey. The fruit will calm your stomach, the honey will help normalize your blood sugar, and the milk will rehydrate you.

Are Bananas Bad for You?

With all this going for them, it sounds like bananas can’t possibly be bad for you. But to make all that sweet goodness of a banana go even further, eat it with some healthy fat and protein, like 2 tablespoons of your favorite nut butter or some cheese, and an egg, or a handful of your favorite nuts. This further slows your body’s absorption of the banana’s sugar, so you can use more of it, longer. And you get a wonderful combination of sugar, salt and fat that most of us naturally love.

The only way bananas can be bad for you—outside of an allergy, of course— is if you have kidney disease. If your kidneys have been damaged (a common side-effect of diabetes) and can’t properly regulate your potassium levels, high levels of potassium can cause serious heart problems. If you have kidney disease and potassium is a concern, please consult with your renal dietitian to create a food plan that has safe levels of potassium. However, with proper planning, you may still be able to enjoy this natural candy bar.

References
[i]   United States Department of Agriculture, Agricultural Research Service. National Nutrient Database for Standard Reference Release 27. Retrieved 30-Mar-2015 from http://ndb.nal.usda.gov/ndb/foods/show/2208?fg=&man=&lfacet=&count=&max=35&sort=&qlookup=banana+raw&offset=&format=Full&new=&measureby=.
[ii]   World Health Organization (WHO). WHO issues new guidance on dietary salt and potassium. WHO Media Centre. 31-Jan-2013. Retrieved 30-Mar-2015 from http://www.who.int/mediacentre/news/notes/2013/salt_potassium_20130131/en/
[iii] American Heart Association (AHA). Potassium and High Blood Pressure. Retrieved 30 Mar 2015 from http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Potassium-and-High-Blood-Pressure_UCM_303243_Article.jsp.
[iv] Sobir I. Bananas improve concentration in children. Tropical Fruit Research, Bogor Institute of Agriculture. 2010.
Retrieved 30 Mar 2015 from http://health.kompas.com/read/2010/03/12/09365852/Pisang..Tingkatkan.Konsentrasi.Anak.
[v] Amazing Bananas. Retrieved 30-Mar-2015 from http://rense.com/general85/bananas.htm.


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The Dried Fruit That Could Prevent and Reverse Bone Mass Loss

by Shubhra Krishan       Follow Shubhra at @eskrishan

Think prunes and the first word that pops into the mind is probably something along the lines of “digestion.” For centuries, grandmas have encouraged us to eat prunes for keeping things smooth and regular. Besides, this dried and wrinkled avatar of plums is quite delicious, too.

But their ability to strengthen bones should make you reach out for prunes more often.

A research study conducted at the Florida State University in Tallahassee studied the effect of eating prunes on postmenopausal women. It found that women who ate prunes every day for a year did not suffer loss of bone mass in the spine and forearm. The key ingredients that make prunes so effective in preserving bone health are phenolic and flavonoid compounds, both known to improve bone mass. Prunes are also a rich source of boron, potassium and Vitamin K, each of which is beneficial for bones.

prunes

Fifty-eight postmenopausal women not on hormone replacement therapy (HRT) were randomly assigned to consume either 100 g dried plums or 75 g dried apples daily for 3 months. Both dried fruit regimens provided similar amounts of calories, fat, carbohydrate, and fiber. Serum and urinary biochemical markers of bone status were assessed before and after treatment.

The result? Women who consumed dried plums significantly increased the bone mineral density of ulna and spine in comparison with dried apple.

The results of this study suggest that prunes could go beyond preventing bone loss–they could, in fact, reverse loss of bone mass as well. Arjmandi BH, who led the research, points out that “Loss of bone volume accompanied by loss of trabecular connectivity is generally believed to be an irreversible process, but our observations suggest that dried plum improves trabecular microstructure of tibia after losses have already occurred may exert positive effects on bone in postmenopausal women.”

Not looking to eat prunes every day? Other foods that are great for bone health include leafy greens, seeds, nuts and beans.


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10 Reasons to Eat More Carrots

Alisa Rutherford-Fortunati    January 28, 2015

Carrots are more than a tasty addition to soups, salads and juices. They are also good for your body’s overall health, especially that of the skin, eyes, digestive system and teeth!

So if the sweet flavor isn’t enough, enjoy these 10 reasons to eat more carrots:

1. Beta carotene: Carrots are a rich source of this powerful antioxidant, which, among other vital uses, can be converted into vitamin A in the body to help maintain healthy skin.

2. Digestion: Carrots increase saliva and supply essential minerals, vitamins and enzymes that aid in digestion. Eating carrots regularly may help prevent gastric ulcers and other digestive disorders.

3. Alkaline elements: Carrots are rich in alkaline elements, which purify and revitalize the blood while balancing the acid/alkaline ratio of the body.

4. Potassium: Carrots are a good source of potassium, which can help maintain healthy sodium levels in the body, thereby helping to reduce elevated blood pressure levels.

5. Dental Health: Carrots kill harmful germs in the mouth and help prevent tooth decay.

carrots

6. Wounds: Raw or grated carrots can be used to help heal wounds, cuts and inflammation.

7. Phytonutrients: Among the many beneficial phytochemicals that carrots contain is a phytonutrient called falcarinol, which may reduce the risk of colon cancer and help promote overall colon health.

8. Carotenoids: Carrots are rich in carotenoids, which our bodies can use to help regulate blood sugar.

9.  Fiber: Carrots are high in soluble fiber, which may reduce cholesterol by binding the LDL form (the kind we don’t want) and increasing the HDL form (the kind our body needs) to help reduce blood clots and prevent heart disease.

10. Eyes, hair, nails and more! The nutrients in carrots can improve the health of your eyes, skin, hair, nails and more through helping to detoxify your system and build new cells!

There are plenty more reasons to enjoy these crunchy, sweet root vegetables, so reserve a spot in your garden plot for planting some, or pop down to the local market to pick up a bunch!