Potassium
Diets rich in potassium can lower blood pressure by buffering the effects of sodium on blood pressure. According to the Food and Drug Administration, eating foods rich in potassium and low in sodium may help reduce the risk of high blood pressure and stroke. In addition to heart health, the electrolyte is essential for muscle contractions, helps to maintain bone mass and reduces risk for kidney stones.
Most Americans fall short of the daily potassium recommendation of 4,700 milligrams per day and they far exceed the sodium recommendations. The sodium: potassium ratio is thought to be more important than the amount of either nutrient alone. (The more sodium one eats, the more potassium that is needed to buffer the sodium.) The DASH diet (Dietary Approaches to Stop Hypertension), from which the U.S. Dietary Guidelines are based, is particularly rich in potassium because the diet is rich in fruits and vegetables and lowfat dairy products. The American Heart Association also recommends a diet rich in potassium for the prevention of cardiovascular disease.
According to the Dietary Guidelines Advisory Committee Report, the major sources of potassium are fruits and dairy products. When it comes to potassium, there is good news for strawberry lovers: a serving of strawberries –eight medium berries—provides 170 mgs potassium or 5 percent of the Daily Value (3,500 mg) for potassium.
Using the CSFII and NHANES IV datasets, research by Victor Fulgoni, Ph.D. of Nutrition Impact LLC, found that strawberry eaters tend to have higher dietary potassium intakes than those who reported not eating strawberries. The results of the NHANES IV survey found that those who enjoyed strawberries consumed, on average, 460 mg more potassium than those who reported not eating strawberries. LINK TO STUDY.
