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7 Benefits of potassium rich foods

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Discover the 7 shocking health benefits of potassium rich foods.

There are many reasons why you should make sure to eat an adequate amount of potassium-rich foods daily, potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body, it is also the third most abundant mineral in the body.

The body and a mineral required for the function of various organs, including the heart, kidneys, brain, and muscles; The benefits of potassium-rich foods also play an important role in keeping the body hydrated and works with sodium to support cellular function with your body’s sodium and potassium pump.

Low potassium symptoms, also known as hypokalemia, are highly undesirable and can include severe headaches,  dehydration, heart palpitations, and swollen glands and tissues.

Potassium from natural food sources, such as the list of potassium-rich foods below, is considered very safe and very healthy, the current recommended dietary intake for male and female adults is 4,700 milligrams of potassium per day.

If that sounds like a lot, it’s because it is, and many people have trouble getting as much potassium as they should daily.

Using the table of foods rich in potassium that we are about to provide you, you can know what kinds of foods you need to eat regularly to meet your requirements and avoid a deficiency.

As an alkaline mineral and electrolyte, you don’t want to miss the mark when it comes to your potassium intake.

Benefits of foods rich in potassium

1.- Benefits of potassium rich foods for heart

One thing that makes a healthy heartbeat as it should, we are talking about your heart rate, and the benefits of potassium-rich foods play a direct role in ensuring that the rate is healthy and as it should be.

If you have problems with your heart rhythm, a potassium deficiency could play a role.

2.- Reduce cramps

One of the main benefits of foods rich in potassium is the reduction of muscle cramps and the improvement of muscle strength. Muscle weakness, muscle aches, and muscle cramps are common side effects of low potassium levels.

This can happen if an athlete becomes dehydrated and does not consume enough potassium-rich foods before and after exercise; Potassium is also helpful for cramps related to premenstrual syndrome (PMS).

3.- Reduce the risk of stroke

Several observational studies have found that those with high potassium levels experience a lower risk of stroke.

The risk of ischemic stroke, in particular, is lower in high-potassium consumers, the positive relationship between increased intake of the benefits of high-potassium foods and decreased risk of stroke is believed to come from sources rather than supplements, which do not seem to provide the same positive effect.

4.- Benefits of potassium rich foods for high blood pressure

According to a recently updated publication from Harvard Medical School, “the average American diet produces too much sodium and too little potassium,” which is highly counterproductive when it comes to discouraging high blood pressure; Studies show that a diet high in potassium, especially potassium from fruits and vegetables, lowers blood pressure.

This is especially true if the increase in potassium foods is not accompanied by an increase in foods high in sodium; One group that you shouldn’t aim too high for with potassium intake is people with kidney problems.

5.- Low appearance of cellulite

One of the main factors causing the accumulation of cellulite is fluid retention, most people consume too much sodium and do not have enough potassium, sodium provides nutrients to cells where potassium helps eliminate excess waste from the cells.

For this reason, if you reduce your sodium intake and start consuming foods rich in potassium, you can reduce the appearance of cellulite.

6.- Benefits of potassium rich foods for osteoporosis

Research has found a direct relationship between increased bone density and increased intake of the benefits of potassium-rich foods in the diet.

Citrate and bicarbonate are two potassium salts naturally found in potassium-rich fruits and vegetables, and a recent study reveals that these potassium salts can improve your bone health and prevent osteoporosis.

This 2015 study from the University of Surrey published in the journal  Osteoporosis International found that high consumption of potassium salts significantly decreases urinary acid and calcium excretion.

Why is this significant? Because the potassium salts help the bones not to reabsorb acid and also to maintain a vital mineral content.

Therefore, by consuming potassium-rich fruits and vegetables, you can help preserve your bones and prevent serious bone-related health problems such as osteoporosis.

7.- Proper food processing and growth

Your body needs potassium to process and use the carbohydrates you eat, like a child or an adult, you also need potassium to build protein and muscle.

If you are younger and your body is still growing, the benefits of foods rich in potassium help ensure that your growth continues at a normal and healthy rate.

Top 10 Potassium Rich Foods

What foods are rich in potassium? There are many potassium-rich foods to choose from to meet your daily needs, this list includes some of the most potassium-rich foods out there. Yogurt also has a high concentration of potassium, below is a list of foods rich in potassium:

• Avocado:  One Whole: 1,067 milligrams (30 percent DV) Avocado is one of my favorite potassium-rich foods; a study of epidemiological data from 2001 to 2008 describing the effects and benefits of avocado consumption on risk factors for metabolic disease.

Overall, the researchers found that people who ate avocados tended to have healthier diets overall, as well as higher nutrient intake and a lower likelihood of developing metabolic syndrome.

• Acorn Squash:  1 cup: 896 milligrams (26 percent DV) Acorn squash is a plant-based source of potassium that really should be more popular than it is, as it also contains high levels of antioxidants.

Most impressive are the carotenoids contained in a single serving of pumpkin. This type of antioxidant is known to help prevent and fight various types of cancer, including skin, breast, lung, and prostate cancer.

• Spinach:  1 cup cooked: 839 milligrams (24 percent DV) There’s a reason spinach was the cartoon character Popeye chose as his energy food.

Not only is spinach a food rich in potassium, but scientific research has shown that spinach contains plant glucoglycerolipids chloroplasts, which are believed to act as cancer-fighting agents.

• Sweet potato:  1 large: 855 milligrams (24 percent DV) Sweet potatoes are a high-potassium food that contains a higher density of nutrients than white potatoes. Sweet potatoes are also high in beta-carotene, vitamin C, and vitamin B6.

Additionally, sweet potatoes have been shown in scientific research in animals to show anti-ulcer activity and are likely to be helpful in the successful treatment of peptic ulcers.

• Wild-caught salmon:  ½ fillet: 772 milligrams (22 percent DV) In addition to potassium, as well as other vitamins, minerals, and proteins,  wild salmon is loaded with health-promoting omega-3 fatty acids.

The benefits of these essential fatty acids include lowering the risk of heart disease and stroke while helping to reduce symptoms of depression, high blood pressure, attention deficit hyperactivity disorder, joint pain, and chronic ailments of the skin like eczema.

• Dried apricots:  ½ cup: 756 milligrams (22 percent DV)  Dried apricots provide a quick and easy way to add potassium to your diet.

Epidemiological studies have shown that people who eat dried apricots and other dried fruits tend to have a healthier overall diet with more nutrients and lower body weight; in moderation, dried fruit can be a healthy option, and in this case a high-potassium snack.

• Pomegranate:  1 whole: 667 milligrams (19 percent DV) Pomegranate seeds and their juice are incredible sources of potassium. They are also loaded with fiber, vitamin C, and vitamin K, among other nutrients.

In addition to this list of potassium-rich foods, pomegranate also falls on other lists as the top 10 aphrodisiac foods due to its ability to reduce cortisol levels in the body.  Pomegranate juice has also been found to be the healthiest fruit juice in the world.

• Coconut water:  1 cup: 600 milligrams (17 percent DV) Looking for more potassium-rich foods that come in liquid form? I like to include coconut water on this list because when you choose right (no added sugars), you have a drink option that is high in electrolytes like potassium but not too high in sugar or calories. Coconut water has even been used in emergencies as an IV hydration fluid.

• White beans:  ½ cup: 502 mg (15 percent DV) White beans not only contain a significant dose of potassium per serving, but they are also rich in fiber.

According to the Mayo Clinic, eating high-fiber foods like white beans helps reduce the risk of diabetes and heart disease. High-fiber diets also promote a healthy waistline.

• Banana:  1 large: 487 milligrams (14 percent DV) Bananas are well known for being a source of potassium and are good, but they are also relatively high in sugar and carbohydrates.

That’s why I recommend bananas as a quick energy source before a workout or a nutrient-dense post-workout recovery food to help repair muscles and balance water retention.

Exercising, especially vigorous exercise, is one of the main ways that potassium levels can be depleted, which is why it is crucial to consume foods rich in potassium like bananas.

Scientific research has also shown that bananas are rich in dopamine, one of the main hormones that improve mood.

Dangers of low potassium levels

Your body continually performs a balancing act between two electrolytes: potassium and sodium, when sodium levels go up, potassium levels go down, and when sodium levels go down, potassium levels go up.

It is important not to overdo the sodium in your diet, while it is also crucial to maintain your potassium intake, so don’t hesitate to access the benefits of potassium-rich foods.

A potassium deficiency can lead to:

• Fatigue

• Constipation

• Irritability

• Muscle cramps

• Weight gain

• Blood pressure problems

• Heart palpitations

• Cellulite buildup

• Nausea

• Arthritis

• Abdominal cramps, bloating

• Abnormal psychological behavior, including  depression, confusion, or hallucinations

The main culprits that can cause hypokalemia are resistance to cardiovascular exercise without adequate hydration, vomiting, diarrhea, and a diet low in fruits and vegetables.

Other causes of suboptimal potassium levels include poor kidney function, blood pH, and hormone levels.

Medications such as diuretics and laxatives can also cause potassium levels to be very low, so it is important to ensure the benefits of potassium-rich foods for your body.

Unless you are on dialysis, receiving cancer treatment, or have another special condition, it is rare for you to overdose on potassium from natural sources; however, it is possible to consume too much potassium through potassium salts, such as potassium chloride, which can lead to nausea and vomiting.

This condition is known as hyperkalemia, which occurs when potassium levels are high; hyperkalemia is related to psoriasis.

Minimum amount of potassium that should be received per day

According to the Food and Nutrition Center of the Institute of Medicine, the recommended daily intake for potassium is:

• Babies 0-12 months: 400-700 milligrams per day

• Children 1-8 years: 3,000-3,800 milligrams per day

• Adolescents 9 to 18 years: 4,500-4,700 milligrams per day

• Adults 19 years of age and older, men and women: 4,700 milligrams per day

• Pregnant or lactating women: 5,100 milligrams / day

Athletes who train for more than an hour on most days may need even more potassium, and intake varies based on muscle mass, activity levels, and more.

Final thoughts

• There is no doubt that potassium is an essential part of a healthy diet. Not only is it an essential mineral, but it is also an electrolyte.

With this dual identity comes a host of benefits from potassium-rich foods when you consume enough regularly; The opposite is also true.

If you don’t get enough potassium in your diet regularly, then you open yourself up to a host of unwanted potassium deficiency symptoms, including kidney problems and more.

Hopefully, this list of potassium-rich foods will help you see that bananas aren’t your only option when it comes to getting your daily potassium fix.

There are many fruits and vegetables, and even fish, that rank even higher than bananas when it comes to the content of this vital mineral.

There are so many delicious potassium-rich foods that can be eaten alone or in healthy recipes, making it easy not to fall short in the potassium department

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Serious side effects of topamax

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Discover the serious side effects of Topamax

One of the medicines used to treat seizures in adults is Topamax, the active substance of which is topiramate.

The taking of this drug should always be done under medical prescription and with the corresponding prescription, as well as it is essential to follow the instructions regarding the dosage indicated by the specialist.

To learn more about Topamax along with its indications, use, and side effects, keep reading this article.

What is Topamax for

Topamax is a topiramate-based drug used to treat seizures in adults and children older than 2 years.

This anticonvulsant is administered in the event of partial seizures with or without secondary generalization or primary generalized tonic-clonic seizures and for the treatment of seizures associated with Lennox-Gastaut Syndrome.

It should be noted that this drug is also used to prevent migraine, although not as a treatment to alleviate them.

Warnings about Topamax

Taking Topamax should always be prescribed by a doctor and it will be necessary to notify your doctor beforehand in case of:

•glaucoma or other eye problems

•kidney disease, kidney stones, or dialysis

•breathing problems

•mood problems, depression, or suicidal thoughts or attempts

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•liver disease

•osteoporosis, osteomalacia

•growth disorders

•be taking lithium

•suffer from diarrhea

•being lactose or sucrose intolerant

•It is also not recommended to take Topamax by pregnant or lactating women, as this drug can cause fetal harm or be excreted through breast milk.

Likewise, you should never drink alcohol while you are being treated with Topamax, as the side effects can be very serious.

Side effects of Topamax

Different side effects derived from taking Topamax have been described, so you should go or notify your doctor quickly if you feel any of the symptoms described below:

•Allergic reactions such as difficulty breathing, hives, swelling of the face, tongue, lips, or throat.

•Sudden changes in mood or behavior

•Anxiety and/or panic attacks

•Difficulty to sleep

•Irritation, agitation, and hyperactivity (mentally or physically)

•Depression or thoughts of killing yourself or hurting yourself

•Numbness or tingling in the extremities

•Headache, tiredness, dizziness, or drowsiness

•Changes in taste

•Nausea, diarrhea, indigestion, stomach pain, loss of appetite or weight

•Quick back and forth movements in your eyes.

Likewise, it should be noted that these are not only the adverse effects that Topamax can cause, so you should consult your doctor in case of any other type of alteration or symptom.

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis.

We invite you to go to a doctor in the case of presenting any type of condition or discomfort.

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18 benefits of peanuts during pregnancy

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Discover the 18 benefits of peanuts during pregnancy.

Peanuts during pregnancy can be very beneficial for future mothers and their fetuses. Peanuts are not only delicious, but they are also packed with vitamins, minerals, and other natural compounds that are great for pregnancy, which you can’t miss.

You must remember that pregnancy is a wonderful gift that only women can experience.

Being pregnant is like a noble job ordained directly by God for women, something that men could not do on their own. During pregnancy, the fetus magically grows inside the woman’s womb until the baby is born into the world.

To ensure the optimal development of the fetus before it is born, mothers must consume highly nutritious food because it is the only way the fetus can obtain food.

When it comes to the list of foods that mothers should consume during pregnancy, the list will be endless, but you could consider the benefits of peanuts during pregnancy, as peanuts

Peanut Nutritional Values

Peanuts are considered a healthy snack. However, this does not mean that you can consume without knowing the nutrients that peanuts contain.

By knowing the nutrients contained in peanuts, you can measure the number of peanuts needed during pregnancy, since surely the needs of each one are different from those of others.

Serving Size: 100 grams

Energy 567 kcal – 29%.

Carbohydrates 16.13 g – 12%.

Protein 25.8g – 46%.

Total fat 49.24 g – 165%.

Dietary fiber 8.5g – 22%.

Folate 240 µg – 60%.

Niacin 12mg – 75%.

Pantothenic acid 1,767 mg – 35%.

Pyridoxine 0.348 mg – 27%.

Riboflavin 0.135 mg – 10%.

Thiamine 0.64 mg – 53%.

Vitamin E 8.33mg – 55%.

Calcium 92mg – 9%.

Copper 1,144 mg – 127%.

Iron 4.58mg – 57%.

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Magnesium 168mg – 42%.

Manganese 1,934 mg – 84%.

Phosphorus 76 mg – 54%.

Selenium 7.2 µg – 13%.

Zinc 3.27mg – 30%.

Sodium 18mg

Potassium 705mg – 15%.

From the table above, surely you have a general idea of the number of peanuts you could consume daily.

The key is to consume it in moderation, but sometimes it is necessary to ensure that the daily intake of a certain nutrient can be met to ensure optimal development of the fetus.

18 Benefits of Peanut During Pregnancy

Below are the benefits of peanuts during pregnancy that will give you reasons why you should add this healthy and delicious snack to your daily diet.

1.- Excellent source of folate

During pregnancy it is highly recommended to consume foods rich in folate and peanuts are one of them.

For every 100 grams of peanuts, approximately 60% of the daily intake of folate could be covered. It is common knowledge that folate is essential for fetal development, especially early in the trimester.

2.- Natural source of vegetable protein

Protein is essential for a mother during pregnancy and 100 grams of peanuts contains enough protein to meet the daily intake.

3.- Prevents birth defects

The birth defect can occur when the development of the fetus is disturbed or when there are insufficient nutrients to support development.

Peanuts are packed with vitamins and minerals that are great for pregnancy like folate to support optimal growth and minerals like iron and calcium to make sure there is enough red blood cell stock.

4.- Promotes optimal brain development

It is great food for the brain. During pregnancy, the fetus receives nourishment from the mother, and the folate consumed by the mother is not only beneficial to the mother, but also the developing brain of the fetus.

If you want to have a healthy and smart baby, eat peanuts during pregnancy.

5.- Source of calories for the mother

Each mother’s calorie needs may be different, but calories are essential for increased energy.

During pregnancy, a mother may suffer from fatigue and get tired easily. To help boost energy, peanuts can help restore it.

6.- Contains healthy fats

Not all fats are bad and peanuts do contain some healthy fats that are great for the mother during pregnancy.

Healthy fats are great for promoting a healthy heart, as mothers are at high risk for high blood pressure during pregnancy.

7.- Reduces the risk of allergic diseases

Recent studies have indicated that mothers who consume peanuts during pregnancy may reduce the risk of allergic diseases.

Not only allergic foods such as peanuts but also other types of allergies such as asthma.

8.- Helps control blood pressure

High blood pressure during pregnancy could be fatal for both the mother and the fetus. That is why it is very important to always keep your blood pressure under control.

To help control blood pressure, adding peanuts to your daily diet is highly recommended because basically, peanuts are great for your heart.

9.- Prevents gestational diabetes

On the table, it was seen that peanuts are quite rich in manganese. This mineral has an important role in regulating blood sugar levels during pregnancy to prevent gestational diabetes. Additionally, manganese also promotes optimal calcium absorption.

10.- Fight depression

During pregnancy, the mother is at risk of stress and depression. Well, some studies have shown that mothers who eat peanuts are much happier than those who don’t. So whenever she feels stressed, she snacks on peanuts.

11.- Decreases the risk of weight gain

Obesity during pregnancy is never good for both mother and baby. That’s why managing your weight is so important peanuts, while they do contain fat and calories, fats are healthy fats and packed with other nutrients that may help you control calories.

12.- Promotes skin health during pregnancy

One of the problems that every mother has to deal with during pregnancy is the skin problem.

Although they are prohibited from using cosmetics due to their chemical content, they could manage their skin problem just by consuming peanuts. Vitamin E and antioxidants will help prevent all skin conditions.

13.- Source of vitamin E

Vitamin E is the reason why a pregnant mother should look good. Vitamin E promotes skin health and makes sure that there is no such skin condition that the mother has to face.

Therefore, they could focus on her pregnancy instead of giving birth to a healthy baby.

14.- Great source of omega 3 fatty acids

If you think that fish is not your friend during pregnancy but you know that you need a great source of omega 3 fatty acids, you could replace fish with peanuts because they contain quite high healthy fats.

15.- Excellent source of vitamin B complex

In the table above you can see the high content of vitamin B found in peanuts per 100 grams. Most of them could satisfy almost half of the daily intake of vitamin B.

16.- Contains powerful antioxidants

Antioxidants are not only a solution against cancer, but during pregnancy, antioxidants could help the mother to maintain her immune system so that she doesn’t get sick easily.

17.- Rich in minerals

Looking for a quick fix to meet your daily mineral intake during pregnancy, peanuts are the answer.

You could see the nutritional table above about the value of minerals found in peanuts. 100 grams of peanuts are capable of satisfying half of the daily intake of minerals that your body needs.

18.- Super healthy sandwich

Well, during pregnancy you need to make sure that you consume enough food to ensure the optimal development of the fetus. Add peanuts to your daily diet because they are the super healthy snack that everyone loves.

Peanut Precautions

Peanuts may be packed with vitamins, minerals, and other natural compounds that are beneficial during pregnancy.

The list of benefits of peanuts during pregnancy mentioned above are scientifically proven facts. However, there are still some precautions about peanuts that you should be aware of as well.

Allergic reaction is one of the common things that can happen when peanuts are consumed. If a mother has ever been diagnosed as allergic to peanuts, she should not eat them.

Some studies also claim, that too many peanuts consumed during pregnancy could increase the risk of allergic reaction to the baby when they were born. Therefore, it is better to consume it in moderate amounts.

Peanut butter can be delicious, but it is recommended to consume it in its real form, as peanut butter has been through some processing and care must be taken with the amount of refined sugar in peanut butter.

Be careful with salty peanut snacks too because they can be delicious to eat during pregnancy, but salt contains sodium that could increase your blood pressure level. High blood pressure during pregnancy can be fatal.

Peanuts are healthy snacks that mothers can add to their daily diet, especially in the early stages of pregnancy when morning sickness is at its worst.

Just by eating peanuts as a snack, you could at least ensure that the baby inside your womb is still getting the nutrients that she needs to develop.

However, you need to keep in mind the precautions mentioned above if you want to reap the full benefits of peanuts during pregnancy and not the other way around.

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10 shocking health benefits of Arugula

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