Iron and potassium rich foods
10 Foods High in Potassium
don't get enough. Here is a list of 11 healthy iron-rich foods. Legumes are also rich in folate, magnesium and potassium. What's more.and and with
Pauline Pang has been writing about nutrition and fitness since If you're experiencing rapid growth, are childbearing, or engage in regular intense exercise, you may be at increased risk of iron deficiency. Also, the Linus Pauling Institute says the modern diet in general is deficient in potassium. Lack of iron and potassium impairs the blood's ability to carry oxygen and to conduct electrical charges between cells, leading to fatigue and poor muscular coordination. Though both iron and potassium supplements can be taken to correct extreme deficiencies, there's growing evidence that better nutrition comes from food sources. Three ounces of canned clams contain
Potassium is an essential mineral that the body requires for a variety of processes. This is largely due to a lack of fruits and vegetables in the typical Western diet 1. This level is higher than those set by most other countries but has proven to be beneficial 2. Getting enough potassium is essential for bone and heart health. It is especially important for people with high blood pressure and may decrease heart disease and stroke risk 1.
Iron is a mineral that serves several important functions, its main being to carry oxygen throughout your body and making red blood cells 1. The recommended daily intake RDI is 18 mg. A deficiency can occur if your intake is too low to replace the amount you lose every day 2. Iron deficiency can cause anemia and lead to symptoms like fatigue. Menstruating women who don't consume iron-rich foods are at a particularly high risk of deficiency.
Every cell in your body relies on potassium and iron to keep it working normally. Without enough potassium, the fluids in and around your cells would be dangerously imbalanced. Iron supports immune system health, potassium helps maintain normal blood pressure and both minerals contribute in different ways to muscle contraction. Potassium and iron occur naturally in a wide range of foods, but fewer foods contain considerable amounts of both. White-flesh potatoes, such as russets, are high in potassium and iron, as long as you eat the skin, too. According to the U. Department of Agriculture, a medium-sized baked potato with skin provides about calories and more than 26 percent and 10 percent of the daily values for potassium and iron, respectively.
Food Sources of Potassium ranked by milligrams of potassium per standard amount, also showing calories in the standard amount. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Mixed dishes and multiple preparations of the same food item have been omitted from this table. Food Sources of Vitamin E ranked by milligrams of vitamin E per standard amount; also calories in the standard amount. Food Sources of Iron ranked by milligrams of iron per standard amount; also calories in the standard amount. Iron mg Calories Clams, canned, drained, 3 oz
Natural Sources of Iron & Potassium
Take control of your health by understanding what you consume. Track and compare foods you eat.