Potassium- Rich Foods in The Paleo Diet. Potassium is essential for normal body function, including muscle formation, the transmission of nerve impulses, and the metabolism of carbohydrates and protein. In 2. 00. 5, the Institute of Medicine established an adequate intake (AI) level for potassium of 4,7. This AI was calculated based on intake levels found to lower blood pressure, reduce salt sensitivity, and minimize the risk of kidney stones. Adequate potassium consumption may also prevent against stroke and osteoporosis. Several large epidemiological studies, when considered together, suggest that increased potassium consumption can decrease the risk of stroke. In cross- sectional studies of premenopausal, perimenopausal, and postmenopausal women, as well as elderly men, increased potassium consumption (from fruits and vegetables) is significantly associated with increased bone mineral density (BMD), suggesting that diets rich in potassium may help prevent osteoporosis. From an evolutionary perspective, our modern dietary ratios of potassium to sodium are much lower than those of our distant ancestors. Researchers estimate that people in Western industrialized cultures consume three times more sodium than potassium, whereas primitive man consumed seven times more potassium than sodium. The chart shows the potassium (K) and sodium (Na) concentrations of common Paleo foods. As you can see, all of them provide many times more potassium than sodium, with the exception of chicken meat/skin and eggs, which contain potassium and sodium in roughly a 1: 1 ratio. The Paleo Diet, of course, recommends plenty of vegetables, modest amounts of fruit, seeds, and nuts, and no processed foods (which are typically high in sodium and low in potassium). Mushrooms are also an important food group, not only for their immune- boosting properties, but also for their impressive amounts of potassium. So try our fantastic recipe pairing cilantro- enriched guacamole with grilled Portobello mushrooms for a delicious potassium boost. INGREDIENTSServes 2. Freshly milled black pepper. Portobello mushrooms. DIRECTIONS*Use the arrows in the lower gray bar of this image- viewer to move left or right through the directions. We recommend using one of following approved browsers for optimal viewing quality: Mozilla Firefox, Safari, or Google Chrome. Christopher James Clark, B. B. A.@nutrigrail. Nutritional Grailwww. Christopher. James. Clark. com. Christopher James Clark, B. B. A. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 1. For the past decade- plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award- winning book, Nutritional Grail. Anthony Slonim, MD, DrPH President and Chief Executive Officer, Renown Health. Slonim brings over 15 years of executive healthcare leadership experience, in. Exercise Health Myths About Running, Jogging, Biking, Marathons, and Triathlons. Click here to read the "Medical Disclaimer." Guidelines for Healthy Exercise. What is a low carb diet, really? When can a low carb diet be beneficial? Should everyone follow a low carb diet? Or, can a low carb diet ruin your health? See more recipes! Institute of Medicine of the National Academies of Science. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press. Retrieved from http: //www. Ascherio, A, et al. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation, 9. 8(1. Retrieved from http: //www. Abstract. 3. Iso, H, et al. Prospective study of calcium, potassium, and magnesium intake and risk of stroke in women. Circulation, 3. 0(9). Retrieved from http: //www. Abstract. 4. Fang, G, et al. Dietary potassium intake and stroke mortality. Stroke 3. 1(7). Retrieved from http: //www. Abstract. 5. Bazzano, LA, et al. Dietary potassium intake and risk of stroke in US men and women: National Health and Nutrition Examination Survey I epidemiologic follow- up study. Stroke 3. 2(7). Retrieved from http: //www. Thomas e ted dreisinger phd has 32 years of clinical experience in rehabilitation orthopedics and physical medicine ted is vice president of outcomes management for.Abstract. 6. New, SA, et al. Nutritional influences on bone mineral density: a cross- sectional study in premenopausal women. American Journal of Clinical Nutrition, 6.
Retrieved from http: //www. Abstract. 7. New, SA, et al. Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? American Journal of Clinical Nutrition, 7. Retrieved from http: //www. Abstract. 8. Tucker, KL, et al. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. American Journal of Clinical Nutrition, 6. Retrieved from http: //www. Abstract. 9. Young, DB, et al. Potassium’s cardiovascular protective mechanisms. The American Journal of Physiology, 2. Pt. Retrieved from http: //www. Abstract. 10. Linus Pauling Institute, Oregon State University. Micronutrient Information Center. Retrieved from http: //lpi. About Christopher James Clark, B. B. A. Christopher James Clark, B. B. A. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 1. For the past decade- plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award- winning book, Nutritional Grail. View all posts by Christopher James Clark, B.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |