Why You Might Need More Potassium

Vegetables

If you read Nutrition Facts labels, you may have noticed they now list the potassium content of foods. So why is potassium a mineral we need to pay attention to?

For starters, potassium controls your heartbeat, builds muscle, and helps your body make proteins. Potassium can protect you from heart disease, stroke, muscle wasting, osteoporosis, and kidney stones. If you get enough of it, you can lower your blood pressure and cut your risk of dying from all causes by 20%!

Potassium is in many common foods, such as bananas, citrus fruits, potatoes, broccoli, milk, yogurt, beans, and leafy greens. However, fewer than 2% of adults meet their daily recommended potassium requirement. Adults should aim for 4,700 mg of potassium a day.

For example, this is one potassium-rich meal that would fulfill 40% of that requirement:

1/2 cup Swiss chard480 mg
1 baked potato610 mg
3 ounces turkey breast249 mg
1 cup low-fat milk366 mg
1 cup fruit cocktail225 mg
Total1,930 mg

Please do not rush out to buy potassium pills. High-dose potassium supplements can disrupt heart rhythm. They are also dangerous for those who have undetected kidney disease. Enjoy your potassium by eating a variety of fruits and vegetables!

To find out more about potassium-rich foods, visit MedlinePlus (medlineplus.gov/ency/article/002413.htm)

Source:
Today’s Dietitian (www.todaysdietitian.com/newarchives/121112p50.shtml)

Beef and Vegetable Stir Fry

beef-and-veggie-stire-fryServing Size: 1 1/2 cups stir fry, 2/3 cup instant brown rice | Serves: 4

Ingredients:

  • 2 teaspoons ground ginger
  • 1 teaspoon garlic powder
  • 1/4 cup low sodium soy sauce
  • 1/4 cup water
  • 1/2 pound lean beef or pork, sliced thinly
  • 2 cups uncooked instant brown rice
  • 2 tablespoons vegetable oil, divided
  • 7 cups chopped vegetables or 24 ounces frozen stir fry vegetables, thawed
  • 1 tablespoon cornstarch

Preparations:

  1. Create ginger mixture by mixing ginger, garlic powder, soy sauce, and water. Pour 1/4 cup of the mix into a sealable plastic bag and save the rest. Add meat to the bag. Seal the bag and set it in the refrigerator for about 20 minutes.
  2. Prepare brown rice according to directions on the package for 4 servings.
  3. Heat 1 tablespoon oil in a large frying pan. When oil is hot, add meat from plastic bag and stir until brown. This will take 1 to 3 minutes. Discard liquid from the bag.
  4. Remove meat from pan and cover it. Add 1 tablespoon oil to pan.
  5. Add chopped vegetables. Stir and cook until tender, about 5 minutes.
  6. Add cornstarch to the saved ginger mixture and stir until smooth.
  7. Return meat to the pan when vegetables are tender. Add cornstarch mixture and cook for about 2 minutes until bubbly.
  8. Serve over brown rice.

Nutrition information per serving: 470 calories, 13 g total fat, 2 g saturated fat, 0 g trans fat, 50 mg cholesterol, 610 mg sodium, 60 g total carbohydrate, 6 g fiber, 5 g sugar, 27 g protein

Source: http://www.extension.iastate.edu/foodsavings/recipes/beef-and-vegetable-stir-fry

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