Texas Foods That are Rich in Potassium
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Potassium helps maintain normal levels of fluids in our body. Its other role includes supporting normal blood pressure and helping our muscles to contract. Potassium helps in the prevention of stroke and heart disease.
Potassium, just like other minerals like calcium and sodium, is found in some foods. Since this mineral is needed for the crucial healthy function of our bodies, recommended potassium intake for women would be 2,600 mg of potassium per day, men should get 3,400 potassium per day.
Potassium Deficiency
According to a Harvard Medical School article, many Americans today get barely half of the recommended amount of potassium in their diets. A whopping 98% of Americans have potassium-deficient diets due to the fact that most Americans don’t eat enough plants.
Texas, being the nation’s agricultural powerhouse, has an array of potassium-rich food sources.
Here are among the foods common in the state that are rich in potassium;
Banana
Bananas are a rich source of potassium. The average banana weighing 125 grams would contain 425 mg of potassium.
A popular dish in Texas is the Texas Banana Pudding which has been found in cookbooks since the 1800s. In 1923 a variation where vanilla wafers (how long do vanilla wafers last?) were added to the pudding became popular.
Potatoes
Potatoes are rich in potassium; in fact, they are recognized to be one of the best sources of potassium. A single serving of potato contains more potassium than a banana, and most of its potassium content can be found in its skin.
Texans consume potatoes through dishes like mashed potatoes and potato salads are popular side dishes in the state. A 100-gram serving of mashed potatoes would have 286 mg of potassium.
Beans
Beans and Texans go a long way back into the days of the frontier. Cowboys would consume beans as part of their diet. Even up to the present day, baked Texan beans are a popular cookout staple.
A popular bean in the state, Pinto beans (how long does pinto beans last?) are very rich in potassium. For 100 grams of serving you get 1,393 mg of potassium.
Beef
Beef is also a good source of potassium. A six-ounce rib-eye would have 438 milligrams of potassium.
Other parts of the beef such as tenderloin, ribs, chuck, top loin, shank cuts would contain 370 to 400 mg of beef per serving.
Grapefruit
The red grapefruit is the official fruit of the state. Though potassium in the grapefruit is small nevertheless it can supply the needed intake of potassium in our body.
Grapefruit is fairly high in potassium, so it helps keep your heart healthy. A cup of grapefruit sections supplies 320 milligrams of potassium. To learn more about the Ruby Red Grapefruit, click here!
Chicken Breast
Another potassium-rich meat is chicken— chicken breast, in particular. A 100-gram serving of chicken breast (What wine goes well with chicken breast?) yields about 231 mg of potassium.
Chicken breast contains more potassium than eggs or bread. A 3-ounce serving of skinless chicken breast contains as much potassium as one cup of white rice (how long does rice last?) or 1 cup of low-fat cottage cheese (how long does cottage cheese last?).
Cow’s Milk
Dairy products, such as cow’s milk, are a rich source of potassium.
The lower the fat content the higher the potassium. A cup of milk (1% fat) contains 366 mg of potassium.
Pumpkin
Texas is the fourth leading state in terms of pumpkin production.
Pumpkin pies are a staple across the state. It is also a rich source of potassium. A cup of fresh pumpkin would have 561 mg of potassium.
Juices
Drinking fruit juices is an easy way to increase your potassium intake. Some varieties of juice contain high amounts of potassium; just try to avoid those with added sugar.
Juices made from potassium-rich fruits produced in Texas such as oranges and pomegranates are good sources of potassium. A cup of orange juice contains 496 mg of potassium.
Pecan Nuts
Nuts in general are rich in potassium. The state health nut, the pecan, has 410 mg of potassium for 100 grams of these nuts.
Pecans (how long do pecans last?) are healthy, delicious, and very versatile. They have a buttery, slightly sweet flavor which makes them a great addition to all kinds of recipes.
Broccoli
Broccoli is one of the popular vegetables grown in Texas, it's tasty and nutritious. It usually makes a good pair with beef.
It is a good source of potassium, for about 100 grams of broccoli you get 293 mg of the mineral.
Mushrooms
Mushrooms are rich in potassium, for 100 grams of mushroom you would get 318 mg of potassium.
Mushrooms are a favorite among Texans as it is a perfect addition to hot dishes like grilled meat, barbecues, and steak.
Spinach
Spinach is a popular fixture in vegetable gardens in Texas. In the early 1900s, there were commercial spinach farms in the state. In fact, Crystal City in southwest Texas promoted itself as the spinach capital of the world, and they put a statue of spinach-loving Popeye in their town. It was said the town was spared from the Great Depression in the 1930s since Popeye made the spinach so popular which benefited their spinach industry.
Nowadays, Texas accounts for 90% of spinach consumed in the nation and 50% of the world’s supply. There are countless recipes for spinach in Texan kitchens. It is a nutritious vegetable and spinach contains potassium, a cup of spinach contains 839 mg of potassium.
Whole Wheat Bread and Pasta
Texas is the 3rd largest producer of wheat in the United States and whole wheat bread is common in the state.
One slice of whole wheat bread (28 grams) will contain 71.1 mg of potassium. Also, one cup of whole wheat spaghetti pasta has a potassium content of 61.6 mg.
These are among the foods common in the state which are rich or a good source of potassium. Only less than 2% of Americans are taking the recommended intake of potassium, which is needed by our bodies. Medical studies have shown that adequate intake of potassium lowers the probability of people having a stroke or heart disease.
You can check out the labels of food items that contain potassium-rich ingredients. In May 2016 the rules on food labels were changed to include potassium in the food label, this will give you the needed information on your recommended potassium intake. You might also want to inquire with your doctors on the amount of potassium you need. Some people like those afflicted with kidney diseases require a low potassium diet.
