Tips for Health

The Good Sources of Calcium and Potassium

By on May 19, 2012 in Dieting, Health with 0 Comments

Calcium

Your body needs calcium during childhood and adolescence to form strong bones and teeth. As an adult, you need calcium to maintain bone mass. According to studies, the average American adult who consumes about 2,000 calories a day should get 1,136 milligrams of calcium per day.

The following foods are rich sources of calcium:

  • Nonfat yogurt or low fat content (8 ounces between 345 and 452 milligrams)
  • Fat-free cheese or cheese with low fat content (2 ounces = 400 milligrams)
  • Milk containing low fat (1 cup = 290 milligrams) or skim milk (1 cup = 306 milligrams)
  • Fish and seafood such as sardines (3 ounces = 325 milligrams), pink salmon (3 ounces = 181 milligrams) and ocean perch (3 ounces = 116 milligrams)
  • Beans such as soybeans (1/2 cup = 130 milligrams) and white beans (1/2 cup contains 96 milligrams)
  • Spinach (1/2 cup = 146 milligrams)
  • Oatmeal (1 packet contains from 99 to 110 milligrams)

Potassium

A diet rich in potassium helps your body maintain  healthy blood pressure. Studies show that the average American consumes 4,044 milligrams of potassium per day.

The following foods are rich sources of potassium:

  • Sweet potatoes (1 potato = 694 milligrams) and common potatoes (1 potato = 610 milligrams)
  • Beans such as navy beans (1/2 cup = 595 milligrams), soybeans (1/2 cup = 485 milligrams), beans (1/2 cup = 484 milligrams) and red beans (1/2 cup = 358 milligrams)
  • Nonfat yogurt (8 ounces = 579 milligrams) or yogurt with low fat content (8 ounces = 531 milligrams)
  • Skim milk (1 cup = 382 milligrams) or milk with low-fat (1 cup = 366 milligrams)
  • Fruit such as banana (banana) (1 medium banana contains 422 milligrams), peaches (1/4 cup contains 398 milligrams), cantaloupe (1/4 medium melon = 368 milligrams) and honeydew melon (1/8 medium melon contains 365 milligrams)
  • Fish such as halibut or Pacific halibut (Hippoglossus stenolepis) (3 ounces = 490 milligrams), yellowfin tuna (Thunnus albacares) (3 ounces = 484 milligrams), rockfish (family scorpeanidae) (3 ounces = 442 milligrams ) and cod (3 ounces = 439 milligrams)
  • Tomato paste (1/4 cup = 664 milligrams, tomato puree (1/2 cup = 549 milligrams), tomato juice (3/4 cup containing 417 milligrams) and tomato sauce (1/2 cup = 405 milligrams)

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