Low-Fat Yogurt Boasts a Beneficial 380 Milligrams of Potassium   Do you get enough potassium in your diet? The overwhelming majority of American citizens fail to get enough of this valuable nutrient on a daily basis. In fact, some estimates indicate that 98 percent of people in the United States aren’t getting enough potassium from the food they eat, thanks to the infamous average American diet. Less than 2 percent of the population is getting the recommended daily allowance (RDA) of 4,700 milligrams of potassium each day. Most people in the US are potassium deficient purely because they do not eat enough plants; this comes as no surprise in the fast food nation, but it is still quite worrisome. Potassium is an essential nutrient that is needed for a variety of cellular processes, maintaining electrolyte balance, and is imperative to the function of important organs like your heart and kidneys. Simply put, potassium is a vital nutrient that most of us aren’t getting enough of for ideal health. So, what can you do to help boost your intake of this essential mineral? Here are six potassium-rich foods that you can eat to help you meet your body’s potassium needs: 1. Avocado One whole avocado contains an average of 1,068 milligrams of potassium. A 50-gram serving of this delectable fruit provides about 254 milligrams, or six percent of your daily potassium needs. Avocados also boast many other health benefits, like being rich in healthy fats and fiber. 2. Spinach A one-cup serving of spinach can provide you with approximately 824 milligrams of potassium; this equates to about 24 percent of the RDA. Spinach is a nutrient-dense leafy green that is also quite low in calories. A one-cup serving is only 41 calories, making it an ideal choice for anyone watching their energy intake. 3. Sweet Potato In just one medium-sized sweet potato, you will find about 952 milligrams of potassium, reeling in about 27 percent of your daily potassium needs. Sweet potatoes are also a great source of fiber and vitamin A. A simple baked sweet potato topped with some fresh herbs is a great way to serve up this tasty tuber. 4. Coconut Water Coconut water is all the rage lately, and for good reason. One cup of coconut water can boast up to 600 milligrams of potassium, and contains an average of about 13 percent of the suggested daily amount of this vital nutrient. Many people turn to coconut water as a low-calorie, natural alternative to quench their thirst and bolster their intake of potassium. 5. Banana Bananas are known for their potassium content. A medium-sized banana will contain about about 12 percent of your daily potassium needs, averaging around 422 milligrams. Bananas are also rich in vitamin B6, manganese and vitamin C. They are also a good source of fiber. Bananas are a great addition to packed lunches and make for a great snack. 6. Yogurt One eight-ounce serving of low-fat plain yogurt boasts [...]

Add Nuts to Your Diet for a Great Source of Vitamins A, B, and D!   Nuts are one of nature’s greatest gifts. Being calorie-dense, they are a good source of energy, as well as one of the richest sources of healthy fats, vitamins, minerals and amino acids available to us. They are also great sources of plant protein. Nuts can be added to salads, pasta and rice, and even used as a gluten-free replacement for breadcrumbs in some recipes. Nuts can also be ground up into flour for baked goods. And of course, who can forget delectable nut butters? Without further ado, here are the top five nuts to keep in your pantry! Almonds: Almonds are currently one of the most popular nuts on the market, and for good reason. A serving of almonds provides 25% of your daily magnesium needs, as well as a hefty dose of calcium. Almonds are also a good source of fiber, making them a great choice for digestive health as well. Walnuts: Research suggests walnuts contain over 16 disease-fighting antioxidants, such as ellagic acid. Walnuts also improve brain function, heart health and skin condition. Pecans: Pecans are excellent sources of over 20 essential vitamins and minerals. They’ve also been shown to lower cholesterol. Brazil nuts: Rich in fiber, vitamin E, niacin, selenium and magnesium for a protein-packed snack to boost your health and prevent breast cancer. Cedar nuts: This nut originates from Siberia. One serving contains 70% of the essential amino acids your body needs, along with high levels of vitamins A, B and D. Cedar nuts also contain fatty acids similar to those found in fish oils. Raw nuts are an impeccable source of nutrition and energy, and should be included as part of a healthy diet. Just a handful a day will help you reap their amazing health benefits. Source: TheSleuthJournal.com https://www.naturalnews.com