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7 Benefits of potassium rich foods



potassium rich foods

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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5 Ways a Qualified Marijuana Doctor Can Streamline the Process of Obtaining Your Medical Card




5 Ways a Qualified Marijuana Doctor Can Streamline the Process of Obtaining Your Medical Card

A qualified cannabis physician will perform a physical exam, complete and document a full assessment of your medical history and determine whether you qualify for a marijuana card. This process typically takes 20 – 30 minutes. If you meet the qualifications, a medical marijuana doctor will give you a patient ID number that you can use to register with your state.

Streamlined Appointments

Whether you’re a current medical marijuana patient or are seeking an evaluation to become one, your experience with your doctor can be a huge factor in the success of your treatment. A qualified doctor will take the time to examine and question you about your symptoms thoroughly. They will listen to you and provide an honest opinion on whether they think medical cannabis can help. Medical marijuana doctors like Texas 420 Doctors are educated on cannabis as a medicine and can determine if your conditions qualify you for the drug. This means they can create a personalized marijuana treatment plan for you. A great way to streamline your appointment is by offering telemedicine consultations. Unlike traditional MD or DO assignments, these can be done at any time of day. In addition to the streamlined appointment, medical marijuana doctors can help expedite the process of completing the state’s application. They will make sure you have the correct paperwork, forms, and medical records ready to go so that you can complete your registration or renewal. Additionally, they will alert you if your physician certification is approaching its expiration date so you can schedule an appointment to get recertified.

Convenient Locations

A qualified marijuana doctor knows that patients are eager to get relief from their debilitating symptoms and will work hard to schedule appointments that accommodate their busy lives. They are also familiar with state laws and understand the limitations on physician access to medical marijuana patients. Depending on your condition, medical marijuana may ease the pain of cancer treatment, reduce nausea and vomiting caused by chemotherapy, or help you sleep better. Medical marijuana can come in various forms, including dried flowers, edibles, tinctures, and topicals. A qualified marijuana doctor will ask you to bring a government-issued photo ID and a list of your current medications. They will also review your health records and determine if cannabis is an appropriate medication to treat your symptoms. They will explain how to use the medicine and discuss the risks. They will also recommend entering your name into the medical marijuana registry. Your certifying doctor must do this for each patient before you can purchase from a dispensary. You will be subject to legal repercussions if you do not complete this step.

No Waiting

Marijuana is a plant with multiple medicinal properties. It contains two active compounds; one is cannabidiol (CBD), and the other is delta-9 tetrahydrocannabinol (THC). It has several therapeutic properties and has been found to help with chronic pain, PTSD, seizures, and many other conditions. Although it remains illegal on a federal level, 29 states and DC have legalized marijuana. While medical marijuana is still a very new industry, physicians are working to navigate uncharted legal territory to provide patients with the relief they need. It is important to find a doctor willing to work with state regulations and stay up to date on the latest research on medical cannabis.

Qualified doctors are also able to expedite the process of getting your card. They can provide a medical marijuana recommendation to eligible patients, which is needed to register online with the state. This will allow patients to purchase medical marijuana at a dispensary. In addition, the doctor can provide a government-issued photo ID to the patient and caregivers for identification purposes.

Knowledgeable Staff

Providing patients with the information and advice they need to treat their conditions effectively is one of the most important tasks of any doctor. A medical marijuana doctor is no different. They will take the time to explain the benefits, side effects, and contraindications of cannabis. They will also be knowledgeable about the current state of medical marijuana research, ensuring that their recommendations are based on the latest scientific evidence.

Marijuana has several medicinal compounds, including CBD and delta-9 tetrahydrocannabinol (THC). Both have been shown to have therapeutic effects for many health conditions. However, it is still illegal at the federal level and must be obtained through a qualified physician’s recommendation. Medical marijuana doctors are willing to navigate uncharted legal areas and make it possible for their patients to access a medication that can help ease pain, anxiety, nausea, spasms, and more. These doctors are dedicated to reducing the burdens and time associated with obtaining your medical card and helping you find relief from your symptoms. They are a true lifesaver for many people who need the natural treatment that marijuana can provide.


Many people are still unsure about the process of qualifying for medical marijuana. So many factors are involved, from self-reporting health symptoms to the cost of multiple appointments to get a formal diagnosis.

A qualified marijuana doctor can help make this process as simple and stress-free as possible. A physician who is familiar with the medical benefits of cannabis can help patients find the right products and dosages to treat their specific health conditions. Marijuana physicians should also be able to answer any questions that patients may have about the law or regulations in their state. This will ensure patients receive the most accurate information to avoid potential issues. A medical marijuana recommendation is valid for one year, and annual renewals are required. Finding a qualified, compassionate, cannabis-friendly doctor is important in obtaining your medical card. By understanding the benefits of working with a qualified marijuana doctor, you can save time and money while ensuring you receive the treatment you need to alleviate your symptoms.

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Understanding the Role of Neurologists in Colorado Integrated Neurology




Understanding the Role of Neurologists in Colorado Integrated Neurology

Colorado Integrated Neurology provides chiropractic neurology and functional medicine care for patients with complex neurological conditions such as concussions, POTS, vertigo, balance disorders, movement disorders, and dysautonomia. 

The survey revealed that most neurologists do not understand (or disagree with) the concept of death that BD fulfills and that brain functions often remain in patients diagnosed dead using accepted clinical tests confirming the BD criterion.

What Is Integrated Neurology?

Integrated neurology services treat conditions such as Alzheimer’s disease, frontotemporal dementia, Lewy body dementia, Parkinson’s disease, traumatic brain injury, stroke, epilepsy, and other less common neurobehavioral disorders. These specialists use a comprehensive approach to assess a patient’s cognitive, emotional, and behavioral functioning and develop individualized treatment strategies for each case.

Advanced radiology imaging can detect blood clots in the brain and perform a procedure called a thrombolysis or clot-busting injection. A tiny tube (catheter) is inserted through the neck or groin to access the blocked artery in the brain. Once the clot is removed, blood flow to the brain resumes, and brain cells are no longer deprived of oxygen.

Providing a one-stop shop for patients, they offer sleep studies, continuous positive airway pressure (CPAP), Botox treatment for migraines, electromyography, electroencephalograms (EEG), and other diagnostic procedures. 

What Are the Benefits of Integrated Neurology?

Colorado Integrated Neurology neurologists offer the latest diagnostic tools, including CT and MRI scans. They also perform procedures like spinal cord stimulators and deep brain stimulation (DBS). Additionally, they provide extensive treatments like sleep studies, CPAP, Botox for migraines, and telemedicine to help patients control their symptoms and enhance their quality of life.

The team specializes in neurobehavioral disorders, such as Alzheimer’s disease, Lewy body dementia, Parkinson’s, and traumatic brain injury. They work with various healthcare professionals, including general neurologists, psychiatrists, and therapists, to create a treatment plan that addresses the neurological and behavioral aspects of these disorders.

Many neurologists hesitate to learn about and incorporate integrative health into their practice because they believe it is not evidence-based, focuses on unconventional methods, or promotes unnecessary or harmful therapies. However, taking a don’t-ask-don’t-tell approach to this issue may lead to suboptimal care for their patients by implicitly endorsing unconventional medicine and perpetuating the misperception that alternative therapies are safe and effective.

How Can Integrated Neurology Help Me?

During integrated learning, students must make connections between different fields of study. These connections are further reinforced through case studies and presentations/seminars. The more a student is forced to recognize diseases that intersect neurology and psychiatry, the more likely they will identify them as they continue their education and career.

Integrated Neurologists can access state-of-the-art technologies like ultrasounds and magnetic resonance imaging (MRI) to visualize a patient’s brain and spinal cord. It allows them to identify and treat problems like stroke, blood clots, seizures, head trauma, and multiple sclerosis.

Integrative neurologists can also help patients with lifestyle practices that may positively or negatively affect their health. They can help patients differentiate unconventional therapies from safe and effective ones. For example, they can help their patients with MS distinguish a diet that helps manage symptoms from those that do not.

What Is the Role of the Neurologists in Integrated Neurology?

A neurologist is a medical doctor trained to investigate, diagnose, and treat neurological disorders. These diseases affect the brain, spinal cord, cranial nerves, peripheral nerves, autonomic nervous system, and neuromuscular junction. Symptoms may include weakness, uncontrolled movement of body parts, lack of coordination or loss of sensation, chronic pain, or changes in behavior and emotional states.

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Untreated Sleep Apnea and Its Hidden Dangers




Untreated Sleep Apnea and Its Hidden Dangers

Millions of people all around the world are impacted by sleep apnea, a prevalent but sometimes ignored sleep disorder. Unfortunately, a sizable portion of cases go unidentified and untreated. We will delve into the world of untreated sleep apnea in this blog, looking at its possible effects on physical and mental health as well as providing management tips.

Understanding Sleep Apnea

Breathing pauses or short breaths while sleeping are symptoms of sleep apnea. Multiple apneas, also known as interruptions, can take place in a single hour and can cause irregular sleep patterns. Obstructive sleep apnea (OSA), the most frequent type, results from an obstruction of the airway, usually caused by the soft tissue at the back of the throat collapsing.

The Unknown Threat

Sleep apnea can seriously harm a person’s general health if left untreated. Although the acute symptoms can appear to be unimportant, the long-term consequences might be serious and widespread.

Heart Complications

The effects of untreated sleep apnea on the cardiovascular system may be the most concerning side effect. Apneas stress the heart and can cause hypertension, arrhythmias, and even heart failure because of the intermittent shortage of oxygen they cause. Untreated OSA clearly increases the risk of stroke and heart attack, according to studies.

Daytime Sluggishness and Reduced Cognitive Abilities

Daytime tiredness and cognitive impairment are frequently the results of the fragmented sleep patterns brought on by sleep apnea. People could have trouble focusing, making choices, or remembering information. This may have a substantial impact on daily tasks, such as working and driving, and may even increase the risk of accidents and lower productivity.

Mood Disorders and Mental Health

A close connection has been shown between sleep apnea and mood disorders like anxiety and depression. The equilibrium of neurotransmitters in the brain can be upset by persistent sleep loss and the physiological stress response brought on by apneas. This imbalance may eventually play a role in the onset or worsening of mental health issues.

Gaining Weight and Metabolic Problems

Untreated sleep apnea can cause weight gain or make it more difficult to lose weight. Sleep disturbance can cause hormones that control hunger to become unbalanced, which increases appetite, especially for high-calorie, carbohydrate-rich foods. Additionally, untreated sleep apnea is linked to insulin resistance, which may result in type 2 diabetes.

Strained Relationships

Untreated sleep apnea frequently has an effect on not only the affected person but also their spouses and family. The sleep of those who share a bed can be disturbed by loud snoring and irregular sleep patterns, which can cause resentment, frustration, and marital tension.

Management and Treatment

Thankfully, there are practical methods for treating sleep apnea. Symptoms can be reduced by making lifestyle adjustments such as losing weight, exercising frequently, and refraining from alcohol and sedatives. Positional therapy, which involves switching up sleeping positions, can also occasionally be successful.

Sleep apnea is commonly treated with Continuous Positive Airway Pressure (CPAP) equipment, which are also very successful. These gadgets keep the airway from contracting as you sleep by providing a constant flow of air through a mask.

Oral appliances that keep the airway open may be advised for people with mild to moderate sleep apnea. Surgery may be an option in extreme circumstances to address structural problems restricting the airway.


Untreated sleep apnea is a major medical issue that could have catastrophic effects on a person’s physical and mental health. For reducing these risks, it is essential to be aware of the symptoms and seek the right therapy. People can regain deep, rejuvenating sleep, enjoy improved general health, and improve their quality of life by treating sleep apnea. Take action right away to stop the silent threat of untreated sleep apnea.

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