Potassium helps flush sodium out of the body...

My friend Charlotte and I were discussing over

e-mails about vitamins and she mentioned she was usually low on potassium. I knew bananas were a good source of potassium, but not much more than that.

I started researching and found some eye opening information. You can check here for the whole article at WEBMD.

Bottom line is, diets that provide potassium help flush sodium from your body and may reduce your risk of high blood pressure and stroke. The article says we need 4700mg of potassium a day. I've also heard that a diet rich in potassium helps with cramping.

Since I tend to retain water, so I try to keep sodium to 2300mg a day, which I can usually manage, but this is great news to me...maybe you already knew this, but if you are like me and didn't, below are some potassium-rich foods that you might like.

This is a limited list from webmd, there are many more foods rich in potassium that are not listed here. Try this web site too.

350mg 500mg potassium

Promise SuperShots for blood pressure (3 oz)
Orange juice (6 oz)
Banana (6"-7")
Pork loin, center rib bone-in, separable lean, roasted (3 oz)
Carrots (1 cup)
Milk, nonfat, vitamin A added (1 cup)
Dried apricots (10 halves)
Turkey, no skin, roasted (1 cup)
Cod fish, pacific cooked 15192 (3 oz)
Broccoli, boiled, drained (1 cup)

501-650

Tomatoes, canned, stewed (1 cup)
Baked sweet potato with skin (2"x5" raw)
Lima beans (1 cup)
Kidney beans, canned (1 cup)
Carrot juice (1 cup)
Baked sweet potato with skin (2"x5" raw)
Pumpkin, boiled, mashed (1 cup)
Plain nonfat yogurt (8 oz)
Salmon, dry heat (1/2 fillet)
Black beans, boiled (1 cup)

650+

Kidney beans, canned (1 cup)
Carrot juice (1 cup)
Prune juice (1 cup)
Split peas (1 cup)
Plantains, cooked (1 cup) .......really great! My beloved Cuban food is on here!!
Papaya, raw medium (5 1/8" x 3")
Cooked spinach (1 cup)
Halibut (1/2 fillet)
Baked potato with skin (large)
White beans, canned (1 cup)