Healthmad » potassium

Basil: Spice Up Your Life with This Surprisingly Beneficial Herb

Wed, 03 Mar 2010 21:45:26 +0000

What is basil?

Basil is one of the herbs most commonly used in Italian and Mediterranean cooking. History suggests that basil has been cultivated as early as 3000BC. It is often home-grown and easily accessible in your local grocery store.

Basil comes from word “basilkohn” a Greek word meaning royal.

What is the nutritional value of basil?

This wonderful herb contains Vitamin A and C, potassium, calcium, magnesium, iron and phosphorus.

What are the benefits of adding basil to your diet?

Vitamin A, found in basil, promotes healthy skin, hair and eyesight. Additionally, basil is important in improving the cardiovascular system and providing powerful antioxidants to protect the body from harmful free radicals.
Basil has also been found to among other things lower fevers, reduce stress, improve digestion, lower cholesterol levels, and protect the heart, lungs and blood pressure.

Basil as an aphrodisiac

In European countries, basil has been used for its aphrodisiac qualities. Sweet basil is often referred to as “kiss me” basil. A sprig of basil was used during Medieval times to signal courting.

Cooking with basil

While the nutritional benefits of basil are enough reason to add this herb to your diet on a regular basis, basil is one of the best tasting herbs around. It is highly aromatic and has a minty flavor. Enhance your favorite dishes with basil to make your meals both more enjoyable and exponentially healthier.

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Almonds: A Healthy, Convenient Super Food Snack

Mon, 02 Nov 2009 13:32:08 +0000

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Nutritional Value

Almonds contain 35% of the daily value of recommended Vitamin E, in addition to offering 3.5 grams of fiber per serving. They also provide 6 grams of protein for vegetarian diets (which is slightly more protein than that found in an egg). You can also enjoy them for their rich iron, magnesium, potassium, copper, and Vitamin B2 (riboflavin) content as well.

Are they fattening?

Almonds have been taken off the “foods to avoid” list and are now rightfully labeled super foods containing high levels of monounsaturated fats, considered “good” fats. They are filling and keep your appetite satiated for many hours to come keeping hunger cravings to a minimum and your waistline trim.

For the Lactose Intolerant

Surprisingly, they also offer about 8% of the daily recommended serving of calcium making them a great alternative for the lactose intolerant. To make them a good milk substitute, take a few almonds and blend them with a cup of water.

For Baking

For people who are sensitive to gluten, almonds are a great substitute for wheat when making pastries and breads. Almond extract is commonly used in baking cookies.

Some great ideas to add more almonds to your diet

Sprinkle them on a nice salad.
Choose almond butter instead of peanut butter on occasion.
Take a small bag of almonds with you as a snack during your day.
Enjoy them atop your favorite cereal or hot oatmeal in the morning.

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Potassium: Crucial to Good Health and Weight Loss

Tue, 27 Oct 2009 11:44:46 +0000

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Potassium plays many important roles.

For example, it regulates blood pressure, thus it is advisable for people who suffer from hypertension to add more potassium to their diet.

Potassium also helps maintain healthy cell functioning, as well as ensuring that the proper balance of water is provided in muscle and fat tissues. Proper consumption of potassium ensures that normal blood sugar levels are maintaned between meals a function essential to weight loss.

There are even more benefits. Potassium is a pain desensitizer and helps promote faster healing of bruises, cuts, and injuries. It helps the body eliminate wastes and also aids arthritic or rheumatic ailments by eliminating acid from stiff joints.

What are some of the best potassium food sources?

The best choices include citrus fruit, bananas, dried dates, apricots, vegetables, grains, fish and meat.

What is the daily recommended amount?

Be sure to consume 3.5 grams of potassium every day.

Should you take potassium supplements?

If you have been put on a strict diet or weight loss regime potassium supplements might be a great choice for you. Great volumes of water are lost during extensive exercise and sweating, thus, potassium levels often drop rapidly. Be sure to always consult your physician if you are unsure about trying a new dietary supplement.

Classic signs of potassium deficiency

If you experience mood changes, irregular heartbeat, fatigue and muscle weakness it is possible you are suffering from potassium deficiency.

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Mung Bean Sprouts: A Crispy, Refreshing, Fat Free Treat

Sun, 20 Sep 2009 11:45:46 +0000

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Ever since I was a little girl and first tasted bean sprouts (also known as mung bean sprouts), their refreshing crispy quality has become a forever welcomed treat to my palate!

Because of my great love of them, I wanted to check out their nutritional value. It was quite a pleasant surprise to see what unique benefits they offer.

Vitamin & Mineral Content

Did you know that bean sprouts offer you the health benefits of BOTH fruits and vegetables? Because they are seeds, they offer a wide array of vitamin and mineral content.

They are packed with Vitamin B6, Vitamin C, Vitamin K, pantothenic acid, thiamin, riboflavin, niacin, and folate. In addition, they also contain high quantities of the following minerals: potassium, copper, magnesium, and manganese.

Nutritional Content

Approximately 1 cup of bean sprouts contains only about 30 calories, 6 grams of carbohydrates, 3 grams of protein, and no fat.

A Few Great Ways to enjoy them!

If you’re looking for a way to make your salads more interesting, why not steam a cup of bean sprouts and add them atop your greens either cold or warm. They are often commonly used in stir fry dishes. Also, why not get creative? Simplicity is bliss and one of my favorite ways to enjoy them is to simply steam them alone and add soy sauce for flavoring.

Quick and Affordable

Bean sprouts are amazingly affordable and cook very quickly. One bag of about 2 cups is approximately $1, and if you find them unpackaged they are often more affordable. When cooking, you can tell they are done when they get a somewhat see-thru appearance.

Whether you fry them or steam them, they are finished and ready to be enjoyed within minutes!

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Bananas May Reduce Risk of Strokes

Tue, 25 Aug 2009 06:51:32 +0000

Dr. Elizabeth Barrett-Connor, of the University of California at San Diego, and colleagues studied 859 men and women ages 50-79 years. Among their findings, reported in the New England Journal of Medicine: Men with low-potassium diets were almost three times more likely to die after a stroke than those who had higher potassium diets. Women who consumed little potassium were almost five times more likely to die after a stroke.

Barrett- Connor says her results indicate that “one extra serving of fresh fruits and vegetables a day may decrease the risk of stroke by as much as 40 percent regardless of other know risk factors.”

She says no one should take potassium supplements without supervision.

Gail C. Frank, spokeswoman for the American Dietetic Association, and an epidemiologist as Louisiana State University at New Orleans, agrees. “Adding extra banana or half a cup of orange juice is not a bad idea,” she says. “But when you get into tablets, you risk complications that could affect the kidneys and the heart.”

The recommended dietary range for potassium is 1,800- 5,600 milligrams a day, Frank says. A small banana has 380 milligrams; one cup of orange juice, 400 milligrams; a small potato, 350 milligrams; one cup of carrots, 150 milligrams.

Potassium is crucial to bodily function. The average person who eats a well balanced diet with fruits and vegetables will meet the range.

Lower Blood Pressure by Eating Potassium Rich Foods Like These

Mon, 03 Aug 2009 14:13:11 +0000

Many Americans struggle with high blood pressure. Sometimes patients go through several different types of blood pressure lowering medication, trying to find one that will work to lower and stabilize their blood pressure. Cutting out certain foods from your diet does help to lower blood pressure, but oftentimes it’s not enough to cut out food, we have to begin adding the right foods to our diets. Eating potassium rich foods will help to lower blood pressure and keep it regulated.

We need 4,700 milligrams of potassium daily, and you can get the blood pressure lowering potassium in these foods.

Sweet potatoes and white potatoes are rich in potassium. White beans and lima beans will help lower your blood pressure with their potassium content.

Fresh tomatoes, spinach, winter squash and edamame contain high amounts of potassium, so do bananas and oranges. Canned or frozen varieties of these veggies are better than nothing, just check the labels for potassium content of each product.

Halibut and cod are the best fish choices for potassium to lower blood pressure.

Plain non-fat yogurt is a good source of potassium and a daily glass of prune juice will give you about 1/5 of your recommended daily amount of potassium.

Help get your high blood pressure under control by eating potassium rich foods.

Can Potassium Reduce the Risk of Stroke?

Wed, 20 May 2009 07:13:43 +0000

The incidence of stroke is increasing in this country as more Americans are diagnosed with diabetes, hypertension, and obesity, all of which are risk factors for this devastating disease. Fortunately, the risk of stroke can be reduced significantly by keeping high blood pressure under better control. Although blood pressure medications play an important role in doing this, there’s another simple dietary change that may not only lower blood pressure, but also reduce stroke risk. Surprisingly, reducing stroke risk may be as simple as increasing potassium in the diet.

Potassium to Reduce Stroke Risk: What Do Studies Show?

Several studies have demonstrated the role potassium plays in controlling blood pressure and reducing the risk of stroke. A study published in the American Journal of Hypertension showed that adults who had low levels of potassium were at increased risk of stroke, while another showed that a diet high in potassium from natural sources could reduce the risk of stroke by up to forty percent.

Why is It So Important to Reduce Stroke Risk?

Reducing stroke risk is particularly important for those with hypertension. The risk of stroke is higher in those with elevated blood pressure, particularly when blood pressure is poorly controlled. The consequences of a stroke can be devastating. Stroke not only has a high mortality rate, but it can result in long term physical and mental disability. Stroke is the second leading cause of death worldwide and the third most common cause of mortality in the United States. The reality is that twenty-five percent of all stroke victims either die soon after the event or require long-term, specialized care.

How Much Potassium is Needed Each Day?

The good news is to reduce stroke risk it may be necessary to add only a few additional servings of potassium-rich foods to the diet on a daily basis. A diet rich in fruit and vegetables are among the best for increasing potassium levels; and most experts recommend around 3500 mg of dietary potassium each day. Some exceptionally good sources of potassium are raisin, potatoes, bananas, lima beans, spinach, and orange juice. Whole grain foods are other excellent sources of potassium and also contain magnesium which helps to control blood pressure and indirectly reduces the incidence of stroke. Complete lists of potassium-rich foods can be found by searching the internet.

A Word of Caution

Although increasing potassium in the diet is an effective way to reduce stroke risk, large quantities of potassium can be dangerous for those with kidney disease since high levels can build up and lead to irregularities in heart rhythm. Potassium supplements should never be taken without blood tests and close monitoring. Increasing potassium by eating fresh fruits and vegetables is the safest way to get the benefits of this important mineral.

The Bottom Line on Potassium to Reduce Stroke Risk

Adding more natural sources of potassium to the diet can be an excellent way to help control blood pressure and decrease stroke risk. Just one more reason to eat those fruits and veggies.

Bananas: The World’s Most Perfect Fruit

Sun, 05 Apr 2009 10:47:36 +0000

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There are countless reasons why I wholeheartedly believe bananas are truly the world’s most perfect fruit. First of all, economically you can always count on them being very affordable. For the most part, you can find them at grocery stores for less than $1 per pound. In addition, they are readily found at any local 7-eleven or liquor store located at every other block along your commute for about $1. Snack on a couple and your hunger is quickly satisfied.

Conveniently bananas come in their own packaging that is completely biodegradable and au natural for the planet. No need to feel guilt for disposing of the peel and no need to worry about the expense. And, no need to worry about carrying them with you anywhere you go.

Bananas are overflowing with nutrition as well.

Do you want an energy booster? This fruit is packed with carbohydrates infusing your body with natural long sustaining energy. In addition they contain natural sugars (glucose, fructose, and sucrose) which give the body instant energy. In the end, natural sources of energy will always be your best choice for maintaining consistent energy and health levels throughout your life.

Not yet convinced? Bananas also contain high amounts of potassium and fiber. Potassium works to help prevent fat build up in the arteries, allows the heart to function normally and prevent high blood pressure. Do you want to remedy the uncomfortable feeling of bloating? Potassium also helps prevent this problem because it counterbalances sodium which is known for creating water retention and bloating. And, if you are suffering from an ulcer, surprisingly, bananas act as natural antacids stimulating the stomach to create a protective mucus lining. This wonderful fruit also makes elimination and digestion easier.

Do you think the benefits end there?

You’ll be happy to know they don’t! Bananas also help prevent vision loss, protect against unfriendly bacteria, and helps the body absorb calcium ensuring that your bones will remain strong and durable. Vitamin C is another wonderful nutritional benefit that is found in bananas. This vitamin helps the body absorb iron, create connective tissue and form blood.

Do you want to lose weight?

Bananas are free of cholesterol, sodium and fat. They are sweet, convenient snacks or meal additions. Studies also suggest that eating at least one or two pieces of fruit before a meal can help prevent overeating and support weight loss.

Integrating bananas into your diet is not only simple, for those who get like variety in their diet; they can be added to many meals. Cut one up and add it to your yogurt or your morning bowl of cereal. Open a jar of your favorite peanut butter and enjoy it with your delectable fruit.

So take a minute to save money, lose weight and protect your body with the world’s most perfect fruit, the banana.

I am so in love with them that I eat them everyday!

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Borba: It’s How The Celebrities Stay Beautiful From The Inside Out

Fri, 20 Jun 2008 14:38:33 +0000

Anytime I find something new that’s great, I try my best to share the invaluable news with others.

As a child, I grew up on Albertson’s, Ralphs and other various general supermarkets that run in chains all throughout the United States. You know the ones lined with shelves of food products that are sure to contain some sort of blue dye, preservatives, and other various unknowns. It is what I grew familiar and have historically frequented.

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However, as education, health reports and new research continue to surface, I have found that I am thankfully heading toward the Trader Joe’s, Whole Foods and Bristol Farms instead. These markets thankfully offer higher quality fresh foods and healthier choices all around. Even from the moment you step into these establishments you can feel their undeniable difference; from the exceptional boutique, florist quality foliage that lines the front entryways to the carefully and stylishly designed interior. In some ways, I feel that these markets try to give you the feel of a nicely stocked home.

Lately, I have been taking trips here and there to peruse the aisles of these higher quality stores and am amazed at all the incredible specialty products they carry. Everything from shelves lined with various organic green tea blends to wide arrays of nuts to please even the finickiest of palates delight the eye and stir one’s curiosity. But there is a downfall that most people already factor into their shopping decisions; these specialty foods tend to carry heavier price tags. And, when you’ve got a crew of hungry children to feed or even just yourself, we all know how very much every penny counts.

Today I went into Bristol Farms just pick up some bananas and their produce section looked so good that I had to additionally pick up some apples and some beautiful white nectarines. That was more than I had intended to spend already, being on a tight budget; however, I didn’t stop there. The shelves were so inviting. The items so new and interesting, they were cajoling me toward further discovery. I simply had to look around a bit more.

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I stopped at an open refrigerator where there were several different colored drink choices. I looked closer. Various fruit flavored waters designed to replenish your skin’s balance, from the inside, caught my attention. I picked one up and always check the calorie content first. I figured it had to be at least 90 calories. To my complete surprise it read 0 calories! This find was too good to be true.

The drink line is called Borba and its slogan “Skin Balancing Water”. It was a whopping $3.50 for a 16 fluid ounce bottle, but I know my health is priceless (it’s another reason why I have had the same wardrobe for as long as I can remember. I consciously choose to spend money on healthy choices, as much as I can, versus clothing and other expenses). So while my bank account said “no” my health said “yes”! And even though my budget won’t allow me to comfortably purchase one of these beverages all the time, my trip opened my eyes to a world of incredible products I have yet to discover.

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By the way, the flavor I purchased is Lychee Fruit and, once again before I took a sip, I thought no calories and it’s good for you, it’s got to end up tasting bland or I won’t like it. But, to my pleasant surprise it was entirely the opposite. Borba’s flavor is so good, it’s sweet, but not too sweet, refreshing and enjoyable; I feel like I could drink this beverage all day and not tire of it in the least!

Incidentally, the lychee fruit is native to India, China and the Philippines. It can be eaten fresh, canned and dried. I have never had lychee fruit before and it’s wonderful to now know that it is another great fruit to add to my diet. In addition, they are a wonderful source of vitamin C, copper, potassium, and riboflavin. It’s was a great discovery and I hope that if you try Borba you love it too!

Check out even more products by Borba. I didn’t realize they had a whole line.

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Dried Plums/Prunes: The Secret to Health

Sun, 18 May 2008 06:28:02 +0000

The traditional image of prunes as a laxative dessert is not making justice to these versatile and delicious dried fruits. Most prunes are deep rich purple in color, and they are not only tasty but they are also highly nutritious. They are loaded with potassium, antioxidants and fibers. Prunes are a convenient healthy snack.

Plums are the second most cultivated fruit in the world, second to apples. The process of drying plums is thought to have originated thousands of years ago in an area near the Caspian Sea. The word prunes might be going out of fashion to make way for names like dried plums or plum raisins. In the United States, prunes are now called dried plums.

Prunes are a particularly good source of fiber and other nutrients important for good digestive health. Prunes contain about 3g of fiber per serving (4-5 dried plums).
Prunes provide soluble fibers, particularly pectin, which may lower blood cholesterol levels. These fibers can also help regulate blood-sugar levels. The fibers delay the absorption of glucose in the blood by slowing down the rate at which food leaves your stomach. Prunes may play a role in preventing and treating type 2 diabetes.
The insoluble fibers in prunes help speed food through the digestive tract, which may help, prevent overeating and weight gain.
Prunes rank among the top fruits for antioxidant activity. Foods high in antioxidants protect the body’s cells from damage caused by free radicals. Free radicals damage cells and antioxidants are associated with the prevention of diseases such as heart disease, cancer, stroke, arthritis, Alzheimer’s disease, and the general effects of aging.
Due to their reduced water content, dried fruits are a more concentrated source of nutrients than fresh fruits. The antioxidant value of dried fruit is considerably higher than that of fresh fruits, and prunes have six times the antioxidant potential of fresh plums.
What causes the laxative effect of prunes is unknown; some believe that it is the high levels of fiber. However, the juice from prunes contains no fiber and is still extremely laxative. Prunes provide bulk and decrease the transit time of fecal matter, and this decreases the risk of colon cancer. Prunes provide “food” for friendly bacteria in the large intestine, and an acid is produced that helps keep your colon healthy.
Prunes have generous amounts of the mineral potassium, which is important for heart function and for maintaining normal blood pressure.
The potassium found in prunes may also help to promote bone health. Recent research has suggested that dried plums may restore bone mass in the animals. Based on these promising findings, researchers conducted a small clinical trial with post-menopausal women. Women who ate about 12 dried plums daily experienced an increase in biomarkers that measure the rate of bone formation. The women were not on hormone replacement therapy.
Prunes help your body absorb iron. The ability of plum and prune to make iron more available may be related to the vitamin C content of this fruit.
Prunes are very sweet in taste and they can be used as a natural sweetener. You can also sue prunes as a fat substitute, especially in baked goods.
Dried plums are low GI food: a measure of the impact carbohydrate foods has on the ability to raise blood glucose (sugar) levels. Research continues on the benefits of consuming diets with a low glycemic load (GL) in preventing and managing conditions including diabetes, cardiovascular disease, cancer and obesity.

Advice

As prunes are a strong laxative it would be unwise to consume too many too quickly.
Dried prunes may be sprayed with a substance to preserve them and people allergic to sulphide should avoid dried prunes.
Prunes contain measurable amounts of oxalates, and individuals with existing and untreated kidney or gallbladder problems may want to avoid eating prunes.