Potassium, Selenium, Sodium, Zinc

Disclaimer:

I’m not a professional/nutritionist or a doctor; this is just the result of research that I’ve done for myself that I am sharing.  Please research for yourself and don’t forget to consult/discuss with your healthcare provider!

 

This month I am discussing the end of the minerals we need to replace when not ingesting dairy.  Potassium, selenium, sodium & zinc.

 

Potassium maintains fluid & electrolyte balance, blood volume & blood pressure; it is also required for heart, kidney, brain & muscular tissues.

According to Dr. Josh Axe’s website, here are the top 10 potassium rich food list:*

1) Avocado
1 whole: 1068 mg (30% DV)

2) Spinach
1 cup: 839mg (24% DV)

3) Sweet potato
1 medium: 952 mg (27% DV)

4) Coconut Water
1 cup 600 mg (17% DV)

5) Kefir or Yogurt
1 cup: 579 mg (15% DV)

6) White Beans
½ cup: 502 mg (15% DV)

7) Banana
1 large: 422 mg (12% DV)

8) Acorn squash
1 cup: 899 mg (26% DV)

9) Dried apricots
½ cup: 755 mg (22% DV)

10) Mushrooms
1 cup: 428 mg (27% DV)

 

Selenium works with vitamins A & C.  It help to prevent oxidative stress & damage and improving overall cellular protection; it supports iodine in regulating the metabolism

Also from Dr. Josh Axe’s website – top 10 foods high in selenium:*

1) Brazil nuts
1 oz (6-8 nuts): 544 mcg (over 100% DV)

2) Yellowfin tuna
3 oz: 92 mcg (over 100% DV)

3) Halibut, cooked
3 oz: 47mcg (67% DV)

4) Sardines, canned
3 oz: 45mcg (64% DV)

5) Grass-fed beef
3 oz: 33 mcg (47% DV)

6) Turkey, boneless
3 oz: 31 mcg (44% DV)

7) Beef liver
3 oz: 28 mcg (40% DV)

8) Chicken
3 oz: 22 mcg (31% DV)

9) Egg
1 large, 15 mcg (21% DV)

10) Spinach
1 cup: 11 mcg (16% DV)

 

Sodium (naturally occurring, not table salt) is an electrolyte which aids in maintaining blood pressure, water balance & blood volume.  “Foods highest in organic sodium include: celery, asparagus, barley, red cabbage, carrots, coconut, okra, lentils, kale, strawberries, sesame seeds, raisins, goat’s milk, egg yolks, and pure (non-iodized) sea salt.”^

 

 

Zinc is a trace mineral component of many enzymes & proteins and it is involved in gene regulation.  It supports wound healing & oxidative damage; it also makes DNA & formulation of hemoglobin.*

Good food sources according to world’s healthiest foods are:~
Beef

37%

Lamb

35%

Sesame Seeds

25%

Pumpkin Seeds

23%

Lentils

23%

Garbanzo Beans

23%

Cashews

21%

Turkey

18%

Quinoa

18%

According to Dr. Josh Axe the top 10 food sources of zinc are:*

1) Grass-fed Beef
3 oz: 4.9 mg (33% DV)

2) Kefir or Yogurt
1 cup: 2.2 mg (15% DV)

(see Cultures for Health for more info on kefir)

3) Lamb
4 oz: 4.6 mg (30% DV)

4) Chickpeas (Garbanzo beans)
1 cup: 6.86 mg (46% DV)

5) Pumpkin seeds
¼ cup: 2.5 mg (17% DV)

6) Cashews
1 oz: 1.6 mg (10% DV)

7) Cocoa powder
1 Tbsp: 0.3 mg (2% DV)

8) Chicken
3 oz: 2.25 mg (15% DV)

9) Mushrooms
1 cup: 1.4 mg (9% DV)

10) Spinach
1 cup: 1.4 mg (9% DV)

 

 

Sources:

*Dr. Josh Axe

^Natural News

~World Healthiest Foods

 

 

Note:  None of these links are affiliates, just great resources & those I personally use.

 

Enjoy!

2 thoughts on “Potassium, Selenium, Sodium, Zinc

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