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Sources of Potassium

Potassium is a mineral found in varying amounts in almost all foods. Our top 5 World's Healthiest Foods for potassium are Swiss chard, lima beans, potatoes, yams, and soybeans. Each of these foods provides more than a quarter of the daily recommended potassium intake. In addition, 61 of our listed foods are good or better sources of potassium by our Nutrient Rating System. All but 3 of the World's Healthiest Foods contain a measurable amount of potassium.

Along with sodium, chloride, calcium, and magnesium, potassium is an electrolyte, meaning that it helps to conduct electrical charges in the body. Like all the other electrolytes, our bodies have evolved elaborate systems to control blood levels in a narrow range.

According to Drugs.com, most adults need about 4,700 milligrams of potassium in their daily dietary intake. Potassium is an essential mineral that helps regulate the electrolyte balance in the body. It affects heart function, contraction of muscles and stimulation of responses to nerves. 

Vegetables are excellent sources of potassium. One cup of Lima beans has 955 milligrams, one medium plantain has 893 milligrams and 1 cup of sliced or chopped tomatoes 400 milligrams. One baked sweet potato with-skin has 508 milligrams,1/2 of a medium potato with skin has 422 milligrams and 1/2 of a medium avocado has 450 milligrams. Other vegetables rich in potassium include asparagus, pumpkin and mushrooms. One-half cup of fresh Brussels sprouts has 247 milligrams and 1/2 cup of fresh green beans has 187 milligrams.


World's Healthiest Foods rich in
Food Cals %Daily Value
Swiss Chard 35 27.4%
 Lima Beans 216
 Potatoes 161 26.4%
 Yam 158 26%
 Soybeans 298 25.3%
 Spinach 41 23.9%
 Papaya 119 22.3%
Pinto Beans  245 21.3%
 Lentils 230 20.8%
 Kidney Beans 225 20.4%
  1. Potato
  2. The potato is a starchy, tuberous crop from the perennial nightshade Solanum tuberosum L. The word "potato" may refer to the plant itself in addition to the edible tuber. 
  3. Nutrition Facts
    Amount Per  1 Potato medium (2-1/4" to 3-1/4" dia) (213 g)
    Calories 163
  4. % Daily Value*
    Total Fat 0.2 g 0%
    Saturated fat 0.1 g 0%
    Polyunsaturated fat 0.1 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg 0%
    Sodium 13 mg 0%
    Potassium 897 mg 25%
    Total Carbohydrate 37 g 12%
    Dietary fiber 4.7 g 18%
    Sugar 1.7 g
    Protein 4.3 g 8%
    Vitamin A 0% Vitamin C 70%
    Calcium 2% Iron 9%
    Vitamin D 0% Vitamin B-6 30%
    Vitamin B-12 0% Magnesium 12%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  1. Banana
  2. A banana is an edible fruit produced by several kinds of large herbaceous flowering plants in the genus Musa. Wikipedia
  3. Nutrition Facts
    Amount Per  1 medium (7" to 7-7/8" long) (118 g)
    Calories 105
  4. % Daily Value*
    Total Fat 0.4 g 0%
    Saturated fat 0.1 g 0%
    Polyunsaturated fat 0.1 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg 0%
    Sodium 1 mg 0%
    Potassium 422 mg 12%
    Total Carbohydrate 27 g 9%
    Dietary fiber 3.1 g 12%
    Sugar 14 g
    Protein 1.3 g 2%
    Vitamin A 1% Vitamin C 17%
    Calcium 0% Iron 1%
    Vitamin D 0% Vitamin B-6 20%
    Vitamin B-12 0% Magnesium 8%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  5. Sources include: USDA


    Sources of Calcium

    Milk, yogurt, and cheese are rich natural sources of calcium and are the major food contributors of this nutrient to people in the United States. Nondairy sources include vegetables, such as Chinese cabbage, kale, and broccoli. Spinach provides calcium, but its bioavailability is poor. Most grains do not have high amounts of calcium unless they are fortified; however, they contribute calcium to the diet because they contain small amounts of calcium and people consume them frequently. Foods fortified with calcium include many fruit juices and drinks, tofu, and cereals. Selected food sources of calcium are listed in Table below.

    Selected Food Sources of Calcium
    Food Milligrams (mg)
    per serving
    Percent DV*
    Yogurt, plain, low fat, 8 ounces 415 42
    Mozzarella, part skim, 1.5 ounces 333 33
    Sardines, canned in oil, with bones, 3 ounces 325 33
    Yogurt, fruit, low fat, 8 ounces 313–384 31–38
    Cheddar cheese, 1.5 ounces 307 31
    Milk, nonfat, 8 ounces** 299 30
    Soymilk, calcium-fortified, 8 ounces 299 30
    Milk, reduced-fat (2% milk fat), 8 ounces 293 29
    Milk, buttermilk, lowfat, 8 ounces 284 28
    Milk, whole (3.25% milk fat), 8 ounces 276 28
    Orange juice, calcium-fortified, 6 ounces 261 26
    Tofu, firm, made with calcium sulfate, ½ cup*** 253 25
    Salmon, pink, canned, solids with bone, 3 ounces 181 18
    Cottage cheese, 1% milk fat, 1 cup 138 14
    Tofu, soft, made with calcium sulfate, ½ cup*** 138 14
    Ready-to-eat cereal, calcium-fortified, 1 cup 100–1,000 10–100
    Frozen yogurt, vanilla, soft serve, ½ cup 103 10
    Turnip greens, fresh, boiled, ½ cup 99 10
    Kale, raw, chopped, 1 cup 100 10
    Kale, fresh, cooked, 1 cup 94 9
    Ice cream, vanilla, ½ cup 84 8
    Chinese cabbage, bok choi, raw, shredded, 1 cup 74 7
    Bread, white, 1 slice 73 7
    Pudding, chocolate, ready to eat, refrigerated, 4 ounces 55 6
    Tortilla, corn, ready-to-bake/fry, one 6" diameter 46 5
    Tortilla, flour, ready-to-bake/fry, one 6" diameter 32 3
    Sour cream, reduced fat, cultured, 2 tablespoons 31 3
    Bread, whole-wheat, 1 slice 30 3
    Broccoli, raw, ½ cup 21 2
    Cheese, cream, regular, 1 tablespoon 14 1

    * DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The DV for calcium is 1,000 mg for adults and children aged 4 years and older. Foods providing 20% of more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet. The U.S. Department of Agriculture's Nutrient Database Web site lists the nutrient content of many foods. It also provides a comprehensive list of foods containing calcium.
    ** Calcium content varies slightly by fat content; the more fat, the less calcium the food contains.
    *** Calcium content is for tofu processed with a calcium salt. Tofu processed with other salts does not provide significant amounts of calcium.

    Wallnuts nutritions:

    Nutrition Facts:Walnuts
    Amount Per 1 cup, ground (80 g) Calories 523
    % Daily Value*
    Total Fat 52 g 80%
    Vitamin A 0% Vitamin C 1%
    Calcium 7% Iron 12%
    Vitamin D 0% Vitamin B-6 20%
    Vitamin B-12 0% Magnesium 31%
    Saturated fat 4.9 g 24%
    Polyunsaturated fat 38 g
    Monounsaturated fat 7 g
    Cholesterol 0 mg 0%
    Sodium 2 mg 0%
    Potassium 353 mg 10%
    Total Carbohydrate 11 g 3%
    Dietary fiber 5 g 20%
    Sugar 2.1 g
    Protein 12 g 24%

    Almonds Nutritions

    Nutrition Facts:Almonds
    Amount Per: 1 cup, sliced (92 g),Calories 529
    % Daily Value*
    Total Fat 45 g 69%
    Vitamin A 0% Vitamin C 0%
    Calcium 24% Iron 18%
    Vitamin D 0% Vitamin B-6 5%
    Vitamin B-12 0% Magnesium 61%
    Saturated fat 3.4 g 17%
    Polyunsaturated fat 11 g
    Monounsaturated fat 28 g
    Trans fat 0 g
    Cholesterol 0 mg 0%
    Sodium 1 mg 0%
    Potassium 649 mg 18%
    Total Carbohydrate 20 g 6%
    Dietary fiber 11 g 44%
    Sugar 3.6 g
    Protein 20 g 40%


    Nutrition Facts:
    Amount Per 1 oz (28.4 g) Calories 157
    % Daily Value*
    Total Fat 12 g 18%
    Vitamin A 0% Vitamin C 0%
    Calcium 1% Iron 10%
    Vitamin D 0% Vitamin B-6 5%
    Vitamin B-12 0% Magnesium 20%
    Saturated fat 2.2 g 11%
    Polyunsaturated fat 2.2 g
    Monounsaturated fat 7 g
    Cholesterol 0 mg 0%
    Sodium 3 mg 0%
    Potassium 187 mg 5%
    Total Carbohydrate 9 g 3%
    Dietary fiber 0.9 g 3%
    Sugar 1.7 g
    Protein 5 g 10%


    Nutrition Facts:Pistachio nuts
    Amount Per 1 cup (123 g), Calories 691
    % Daily Value*
    Total Fat 56 g 86%
    Vitamin A 10% Vitamin C 11%
    Calcium 12% Iron 26%
    Vitamin D 0% Vitamin B-6 104%
    Vitamin B-12 0% Magnesium 37%
    Saturated fat 7 g 35%
    Polyunsaturated fat 17 g
    Monounsaturated fat 29 g
    Trans fat 0 g
    Cholesterol 0 mg 0%
    Sodium 1 mg 0%
    Potassium 1,261 mg 36%
    Total Carbohydrate 34 g 11%
    Dietary fiber 13 g 52%
    Sugar 9 g
    Protein 25 g 50%


    Nutrition Facts:Peanut
    Amount Per , Calories 828
    % Daily Value*
    Total Fat 72 g 110%
    Vitamin A 0% Vitamin C 0%
    Calcium 13% Iron 37%
    Vitamin D 0% Vitamin B-6 25%
    Vitamin B-12 0% Magnesium 61%
    Saturated fat 10 g 50%
    Polyunsaturated fat 23 g 5%
    Monounsaturated fat 36 g 3%
    Cholesterol 0 mg 0%
    Sodium 26 mg 1%
    Potassium 1,029 mg 29%
    Total Carbohydrate 24 g 8%
    Dietary fiber 12 g 48%
    Sugar 6 g
    Protein 38 g 76%

    Brazil Nuts

    Nutrition Facts:
    Amount Per 1 cup, whole (133 g):Calories 872
    % Daily Value*
    Total Fat 88 g 135%
    Vitamin A 0% Vitamin C 1%
    Calcium 21% Iron 17%
    Vitamin D 0% Vitamin B-6 5%
    Vitamin B-12 0% Magnesium 125%
    Saturated fat 20 g 100%
    Polyunsaturated fat 27 g
    Monounsaturated fat 33 g
    Cholesterol 0 mg 0%
    Sodium 4 mg 0%
    Potassium 876 mg 25%
    Total Carbohydrate 16 g 5%
    Dietary fiber 10 g 40%
    Sugar 3.1 g
    Protein 19 g 38%

    Pumkin Seeds

    Nutrition Facts
    Amount Per  : Calories 721
    % Daily Value*
    Total Fat 63 g 96%
    Vitamin A 0% Vitamin C 4%
    Calcium 5% Iron 63%
    Vitamin D 0% Vitamin B-6 10%
    Vitamin B-12 0% Magnesium 191%
    Saturated fat 11 g 55%
    Polyunsaturated fat 27 g
    Monounsaturated fat 21 g
    Trans fat 0.1 g
    Cholesterol 0 mg 0%
    Sodium 9 mg 0%
    Potassium 1044 mg 29%
    Total Carbohydrate 14 g 4%
    Dietary fiber 8 g 32%
    Sugar 1.8 g
    Protein 39 g 78%

    Vitamin B17 interacts with other antioxidants — including vitamin Avitamin C andvitamin E — along with pancreatic enzymes to break down and eliminate harmful cells from the body. This makes it beneficial for detox support, immunity and potentially even various forms of disease prevention.
    Vitamin B17, which has the scientific name mandelonitrile beta-D-gentiobioside, is considered a nitriloside, a natural cyanide-containing substance. Laetrile, the extract form of vitamin B17, is most well-known for potentially helping prevent cancer development through the production of hydrogen cyanide.
    This beneficial compound is released into the body’s tissues and targets and destroys mutated cells. Although more formal research is still needed to prove vitamin B17’s effectiveness, many alternative medicine practitioners use vitamin B17 to increase immunity. Cyanide is thought to be the main anti-cancer component of vitamin B17 but is not fully proven in clinical settings as of today.

    Because the evidence is unclear, I recommend obtaining vitamin B17 from food sources rather than high doses of supplements. While food sources may provide smaller doses, they’re always a safer option that poses much less of a risk than extracts and pills. Apricot kernels and bitter almonds are most commonly used to create an extract form of vitamin B17. But almost all seeds and kernels from various types of fruits contain vitamin B17, such as apple seeds and pear seeds. Beans and certain whole grains also contain vitamin B17. According to the Vitamin B17 Organization, these are some of the highest sources of absorbable vitamin B17: (5)

    Vitamin K2: Vitamin K2 (menaquinones) is found in meat, eggs, and dairy products and is also made by bacteria in the human gut, which provides a certain amount of the human vitamin K requirement.20 Human studies show that vitamin K2 is up to ten times more bioavailable than K1. Vitamin K2 remains biologically active in the body far longer than K1. For instance, K1 is rapidly cleared by the liver within eight hours, whereas measurable levels of K2 (MK-7) have been detected 72 hours after ingestion.10

    The Rotterdam Heart Study, a large-scale, well-controlled clinical trial that tracked 4,800 participants for seven years, revealed that participants who ingested the greatest quantities of vitamin K2 in their diet experienced a better cardiovascular condition than people who ingested the least.21 High intakes of vitamin K2 also corresponded to less calcium deposition in the aorta, whereas participants who ingested less K2 were more likely to show moderate or severe calcification. Animal studies suggest vitamin K intake not only blocks the progress of further calcium accumulation, but also induces 37% regression of preformed arterial calcification.

    K2 is a fat soluble vitamin is one that is absorbed in the intestines along with fat. Fat soluble vitamins are stored in the liver. Vitamin K plays a vital role in blood clotting as well as bone calcification; both vital body functions for healthy living and disease free aging. The Recommended Daily Allowance (RDA) for adult females is 65 mg and 80 mg for men. For children and infants the RDA is 5 mg.

    Poor diet is one of the factors playing into a vitamin K deficiency (as well as other important vitamin and mineral deficiencies). There are a few common contributors to promoting a deficiency in vitamin K. Are any of these familiar to you?

    • Long term use of antibiotics
    • Intestinal problems such as chronic inflammatory bowel disease
    • Cholesterol lowering pharmaceuticals

    Basically since vitamin K is produced by friendly bacteria in the gut, any disruption in the intestines can result in a decreased ability of the body to absorb or produce vitamin K.

    As with any vitamin, mineral, or other nutrient, fresh, whole foods are the very best source. Along with it you’ll get more nutrients and all your body needs to properly assimilate it.

    Food Sources of Vitamin K2:

    The best food sources of vitamin K are leafy green vegetables: (There are other foods that offer vitamin K too)

    • Spinach; Kale;
    • Broccoli; Brussels sprouts;
    • Cabbage; Cauliflower
    • Soybeans; Cow’s milk; Lettuce; Asparagus; Collard greens; Bok Choy; Peas; Parsley; Green tea; Lentils; Split peas

    Once again I want to emphasize that eating a variety of these foods in your daily diet is the best way to obtain vitamin K. However if for some reason you can’t consume these or they aren’t enough, consider a high quality vitamin K supplement. Generally speaking a deficiency in vitamin K is usually due to a problem with absorption rather than a lack in the diet.

    If you suspect you are vitamin K deficient I urge you to pinpoint the cause and act accordingly.

    Symptoms of Vitamin K Deficiency

    Symptoms of a vitamin K deficiency can include:

    • Easy bruising
    • Gastrointestinal bleeding
    • Nosebleeds
    • Heavy menstrual bleeding
    • Blood in the urine

    People with certain diseases are more likely to be deficient in vitamin K. These include celiac disease, chronic inflammatory bowel disease, cystic fibrosis, and cholestasis to name a few.

    Despite the fact that vitamin K is a fat soluble vitamin there are no well documented or known toxicity problems. However it is not recommended to take supplements of this vitamin if you are taking anticoagulant drugs.

    7 Tips for healthy living from ACONY.COM
    • Move More
    • Cut Fat
    • Reduce Stress
    • Wear Your Seat Belt
    • Floss Your Teeth
    • Keep a Positive Mental Outlook
    • Drink Plenty of Water
    7 Super foods for your health from ACONY.COM
    • Salmon
    • Yogurt
    • Nuts
    • Dark green leafy vegetables
    • Beans
    • Oats

    Calories in One Meal

    一个鸡蛋50克的热量= 78 calories
    二两三文鱼的热量 = 200 calories
    花生酱calories in one tablespoon of peanut butter = 94
    杏仁奶Calories in one cup (240ml) of almond milk = 60
    猕猴桃Calories in one kiwi fruit = 42 with 106%Vc,
    奶油果Calories in one (201g) avocado = 322 with fat 29g 44%daily (Saturated 21%), Magnesium 14%, Vc 33%, Vb6 25%
    熟土豆Calories in one 369g potato = 283, Steamed new potatoes with the skin left on one serving of potatoes provides almost 45% RDA Vc, and 10%  VB6, a vitamin required for neurotransmitter synthesis and cardiovascular system health.
    面包Calories in Bread Bun (100g) = 279, sodium 511mg, fiber 2.3g, Vd 23.3%, folate 34.9%, iron 12.9%, niacin 23.3%.








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