Potassium rich fruits for health; BJ (Buko juice) and camotes are the best source

Plants cure

 They even say camotes contain protease inhibitors that is good in protection vs cancer and HIV

January 27, 2014

Good levels of potassium intake is good for health of the body.  It is essential for cardiovascular health, kidneys, and even for glucose intoleranceand even bone health.  A good level of potassium helps in the excretion of sodium  As we know sodium (table salt) cause water retention, and high water retention contributes to oedema and high blood pressure. It also contributes to better management of renal renal diseases

Low level of potassium contributes to fatigue (even weakness) and irritability

The low level of potassium is caused by processing of food that takes away most of potassium from fruits and vegetables.   Many fruits and vegetables are rich in potassium

1.  Bananas
2.  Bukos (young coconuts)
3.  Baked potatoes
4.  Sweet potatoes (camotes)  This is has the highest level of potassium about 694  mg per serving with;   eat with skin.
5.  avocado
6   apricots
8.  kiwis
9.  nectarine
10 kiwi

So eat more of these fruits so you do not experience fatigue and irritability

10 foods rich in potassium

From Colostate on Potassium

Read the rest of the article

Steps to Increase Dietary Potassium

• Include fruits and vegetables that are high in potassium—especially avocado, banana, cantaloupe, oranges, dried plums (prunes), artichokes, potatoes, spinach, and squash.
• Prepare sweet potatoes or regular potatoes with the skin on.
• Consume non-fat dairy products such as milk, yogurt, or cottage cheese, which contain 300-400 milligrams of potassium per serving.
• Enjoy potassium rich legumes such as soybeans, lima beans, and white beans.
• Include lean meats such as salmon and other fish, chicken, and turkey—each provide over 400 milligrams of potassium for every 3 ounce portion.
• While it is important to consume foods rich in potassium, be aware of hidden sources of sodium in canned vegetables and legumes. Be sure to drain all water from canned food before it is consumed.
• Choose fruits and vegetables for a snack, or salt free nuts such as almonds—4 ounces of nuts can provide over 700 milligrams of potassium.

Table 2. Where is the Potassium? High, moderate, and low levels of potassium found in various food groups.
High Level (300 milligrams or greater per serving size)	Source	Serving Size	Milligrams (mg)
	Dairy
	Nonfat Milk	1 cup	382
	Yogurt	1 cup	579
	Fruit
	Apricots	3	378
	Bananas	1 medium	422
	Cantaloupe	1 cup	368
	Orange juice	¾ cup	355
	Meat
	Chicken	3 ounces	383
	Fish	3 ounces	375
	Canned salmon, tuna*	3 ounces	484
	Vegetables
	Carrot juice	¾ cup	517
	Celery	1 stalk	312
	Dry beans, cooked	½ cup	355
	Greens, cooked	½ cup	655
	Potato, baked	1 medium	610
	Spinach	½ cup	419
	Squash, winter	½ cup	448
	Sweet potato	1 large	694
	Tomato	1 large	300
	Tomato juice	¾ cup	417
	Other
	Molasses	1 tablespoon	498
	Nuts, unsalted	½ cup	340
Moderate Level (100-300 milligrams per serving size)	Fruit
	Apples	1 large	148
	Grapefruit juice	½ cup	180
	Nectarines	1 medium	273
	Orange	1 medium	237
	Peaches	1 medium	186
	Strawberries	1 cup	254
	Raisins	¼ cup	273
	Meat
	Beef	3 ounces	290
	Ham	3 ounces	182
	Lamb	3 ounces	259
	Pork	3 ounces	105
	Vegetables
	Broccoli	½ cup	278
	Beets	½ cup	267
	Peas	½ cup	175
	Other
	Peanut butter	2 tablespoons	208
Low Level (Less than 100 milligrams per serving size)
	Breads and Cereals
	Bread	1 slice	69
	Pasta	¾ cup	81
	Dairy
	American cheese	1 ounce	58
	Eggs	1	55
	Fruit
	Applesauce	½ cup	90
	Blueberries	½ cup	50
	Grapes	10 medium	72
	Meat
	Bacon*	3 slices	45
	Bologna	1 slice	48
	Corned beef*	3 ounces	61
	Vegetables
	Corn	¼ cup	100
	Black olives*	10	0
	Other
	Butter

Buko juice (coconut water) has potassium equivalent to 4 bananas, and more potassium than a popular sports drink - from Web MD