Food rich in potassium

To maintain the balance of PH levels in our body, potassium plays a vital role. It is considered as a very essential nutrient which helps in regulating our blood pressure, nervous system; bone mass, heart, muscle function, adrenal function and kidney. Deficiency of potassium in your body can cause health problems. It is said that people may suffer from Hypokalemia if they have deficiency of potassium. [hana-code-insert name=’rectangle’ /]There are many things which can cause potassium deficiency like a poor diet or an inadequate diet. People may suffer from mineral imbalance with kidney problems and diabetes. Potassium is equally important like other nutrients.

It would be really good if you add on those diets in your schedule which are rich in potassium. Here are some of the food items which can be added and easily fit in your daily life.

Breakfast

In your breakfast, you can have banana smoothie along with milk. Peaches, blackberries and strawberries can also be added. All these fruits are rich in potassium.

Snacks

If you are at work, and you want to have some snacks then you can make a banana chat as banana contains 400 g of potassium and it is a good source of potassium too.

Desert

For a perfect desert, a salad can be made with blueberries, oranges, grapes, apples and raspberries.

Lunch

In the lunch time, you can enjoy eating salad with turkey, tomatoes, fresh mushrooms and bell peppers. The aim is to stay away from pre-made stuff so make sure that fresh vegetables should be kept.

Dinner

In dinner, a roasted chicken can be made and can be served with green beans and lima beans.

Fruits that have low amount of potassium are pears and plums.

Fruits that have high amount of potassium are cantaloupe, grapefruit, orange juice, peach, apricot, coconut, honeydew, papaya and fruit cocktail.

Fruits that have moderate amount of potassium are cherries,dates,lemons,mangoes,plantain,raspberries,strawberries,watermelon,apple,banana,grapes,oranges,pineapple,prune juice, raisins, tangerine and water melon.

If you like having meat a lot, the you can have halibut, rabbit, salmon, flounder, liver, sardine, turkey .All these have a moderate amount of potassium.

Similarly, there are many vegetables which have moderate amount of potassium like carrots, ginger root, mustard greens, parsnips, rhubarb, sauerkraut, sweet potatoes, beets, egg plant, kale, okra, pumpkin, rutabaga and scallion.

Other food rich in potassium

The other food which are rich in potassium are graham crackers, rice, green peas, steak, haddock, cottage cheese, veal, butter, mayonnaise, pecans, sesame seeds, peanut butter, saltine crackers, grits, corn, oysters, ham, lamb, margarine, chest nuts and peanuts.

Potassium supplements

Potassium supplements are very important for sports people and athletes. If you exercise a lot everyday then it is to be kept in mind that more sweating can cause mineral imbalance. So, you should keep on taking energy bars and drinks to boost your energy. One most important thing is to avoid starvation diets as there are many other ways to get into shape without damaging your health. Nowadays it is very important to have a fit and healthy body .So eat healthy and stay healthy.

Food rich in protein

Protein is considered as a very important nutrient which is really essential for our health. To body builders and athletes, those diets which are rich in proteins are advised. A protein helps our body to grow skin, hair, nails and internal organs. People who want to lose their weight are also recommended to have high protein diet. Though protein is very good for our health but still it has been said by some of the researchers that consuming too much of protein can cause stroke, osteoporosis, heart disease and kidney stones. [hana-code-insert name=’rectangle’ /]When you go out in the market to purchase protein food, you can check the percentage for protein. Different brand have different information.

You must be thinking what are the functions of protein in our body?

Protein plays a vital role for a variety of functions like repair of body tissue, proper functioning of antibodies that resist infection, growth of body tissue, red blood cells and regulation of enzymes and hormones.

Deficiency of proteins in our body

It is said that proteins are very much important to our health. So, there will be deficiency of protein in your body due to stress, hemorrhage, prolonged illness, surgery, wounds. It may also affect the tissue development and growth of the nail, skin and hair.

Here is the list of foods which are rich in protein for vegan, non-vegan and athletes:

Fresh and raw egg whites, dried seaweed, soy sauce, raw pumpkin leaves, drained and properly cooked leafy tips and cowpeas, dry cheese, cottage cheese, non-creamed cheese, non-fat cheese, walnuts, almonds and cashew nuts.

Here is the list of animal and plant based food rich in proteins

Non-vegan

If you are non vegetarian then you should eat beef, liver, pork. In white meat you can eat fish and chicken.

Dairy products

Dairy products are best to have anytime you feel like drinking or eating. Egg whites are very beneficial. In different types of cheese you can have parmesan cheese, brie cheese, camembert and mozzarella cheese which comes in a category of soft cheeses. Cottage cheese, Swiss cheese and cheddar cheese along with yogurt will be a good diet. Drinking milk everyday twice will be very good for your health along with eggs.

Legumes, cereals and food grains

Legumes are dried beans which are a good source of protein. Some of the dried beans are kidney beans, haricot beans, chickpeas and lentils. There will be a good muscle building if you eat cooked grains which are an excellent source of protein.

Seeds and nuts

It has been said that, Seeds and nuts have been the best source of protein from years. Raw, roasted and chopped Peanuts, walnuts almonds and cashew nuts can be served which is really good for health.

Fruits and vegetables

Fruit salad can be made in the breakfast time. In the lunch and dinner time, vegetable salad can be made. Fruits and vegetables not only make you healthy and fit but also it makes your skin healthier. Having green vegetables in the dinner time will be good.

Foods rich in vitamin c

Vitamin c is a water soluble and important anti-oxidant which is also called as Ascorbic acid. It should be taken every day. Many fruits and vegetables contain vitamin c so one thing which should be kept in mind that all the vegetables should be cooked carefully as vitamin c can be lost in that liquid in which all the vegetables are cooked. [hana-code-insert name=’rectangle’ /]Vitamin c is very important for connective tissue which is found in bone, blood vessels, skin and ligaments and also it is equally important for the production of collagen. But having too much of vitamin c can cause kidney stones and diarrhea.

There are many different functions performed by Vitamin c to our body

It strengthens the blood vessels, it helps the body to fight against the infection, it prevents anemia thereby aiding the absorption of iron, it repairs and maintains the body tissue, it helps in making the teeth and bones strong, it lowers the levels of blood cholesterol and it protects cells from free radicals which may damage the cell membrane.

Here is the top food list of fruits and vegetables that are rich in vitamin c

Bell peppers

It would be really good for your health if you add raw organic red bell peppers to your diet. Bell peppers are a good source of vitamin c.

Broccoli and Brussels sprouts

Broccoli is a green vegetable which is an excellent source of vitamin c but if it is over cooked then it loses its nutrients. Brussels sprouts are like mini cabbages which contains vitamin c and many other nutrients.

Kale and peaches

Again, kale is a good green vegetable which contains vitamin c so you can add this to your dish in the dinner. Peaches is also an excellent source of vitamin c so whenever you want to purchase peaches, just buy the fresh peaches in the market.

Potatoes and oranges

Though potatoes are considered as a healthy food but it contains low amount of vitamins and other minerals too. It is also not very much expensive and it is easy to prepare too. So, you can add a potato dish to your lunch and dinner. Oranges contains large amount of vitamin c and is a common breakfast food. Citrus fruits are an excellent source of vitamin c and other minerals. So, having citrus fruits whole will be very healthy for your body and also salad can be made in breakfast and in the snacks time.

Papaya and rose hip extracts

Though you will not find papaya in every part of the world but this island fruit contains large amount of vitamin c. It is a very good source of vitamin c so you can make a papaya salad in the morning and evening time.

Strawberries and tomato

Tomatoes contains little vitamin c but it can be added to sandwiches. Although Strawberries comes in seasonal fruits but they are a good source of vitamin c which is used in desserts, salads and in many dishes. To get nutritional effect and a good taste, berries should be used fresh.

Foods rich in vitamin d

Vitamin d is called sunshine vitamin as we are able to absorb it through the exposure from the sun. Vitamin d can be produced by us. Having too much of vitamin d is also very harmful as it can cause skin cancer. So, avoid standing in the sun for hours. And in the winter time, it is hard to get enough of vitamin d so we can get it in our food. Though it is really hard to find those foods which contain vitamin d, but fish liver oils and fatty fish are among the best sources of vitamin d. [hana-code-insert name=’rectangle’ /]The other sources contains very little amount of vitamin d. Also, if you want to know which items and foods contains vitamin d, you can check it on the labels of the things that you purchase from the market like cheese, cereals and corn flakes.

Functions of vitamin d in our body

The main function of vitamin d is to build healthy teeth and bones along with phosphorus and calcium. Vitamin d also helps in maintaining correct blood level in our body. Vitamin d is very important for children as it helps for the delayed growth of teeth and bones. It is very essential for children to get vitamin d. Other functions of vitamin d are it relieves conjunctivitis and it also helps our eyes to get a clear vision. It releases energy in our body and it is said that deficiency of vitamin d can cause sluggishness.

As above, it has been said that in very few foods, vitamin d is found, so it is very important to consume those foods which contains vitamin d .To stay away from all health problems and to live a healthy life, intake of vitamin d rich foods is essential.

So, here are the foods that are rich in vitamin d

Dairy products

Though dairy products contain low amount of vitamin d but still milk and eggs are considered the best source of vitamin d. Just a glass of milk will not help adults and children; in fact you should also eat those foods rich in vitamin d. But yes, adding 2 glasses of milk will work well every day as milk is the primary source of vitamin d. Similarly having eggs everyday will make you stay healthy. Ice cream is also a good source of vitamin d.

Cod liver oil

Cod liver oil is an excellent source of vitamin d. Along with it, you should also have shark oil and halibut oil. These 3 oils contains high amount of vitamin d.

Fishes and cheese

Fishes are not only a good source of vitamin d but also of other minerals .Salmon, mackerel and sardines have high amount of vitamin d. You can also eat tuna fish but it does not contain large amount of vitamin d. Margarine, cheeses and yogurt are also good to have.

Cereals and vegetables

Adding mashed potatoes and dark leafy vegetables to your dinner diet will keep you healthy though it contains small amount of vitamin d. In the breakfast, having corn flakes and cereals is excellent as it contains large amount of vitamin d.

Foods rich in zinc

Zinc is considered as one of the important mineral for our body as it is present in almost each and every cell. [hana-code-insert name=’rectangle’ /]It plays a very important role in our body. Like, zinc is responsible for the sexual maturation and proper growth of an individual. Not only zinc, but all the minerals play an essential role in the food items that we eat every day. Zinc will perform the necessary function in your body if you take a balanced diet with salads and fruits. There is a big list of foods that are rich in zinc like shellfish, brewer’s yeast, oysters, bran cereals, cashew nuts, pine nuts, pecan nuts, pork, beef, chicken, salmon etc.

Here is the detailed information of foods rich in zinc:

Food rich in zinc Shellfish

Shellfish is a good source of minerals, omega acids and proteins which has 20 mg of zinc which is more than advised by a doctor on a daily basis. Most of the shellfish is moderate in cholesterol and low in saturated fat which means that most of the shellfish is good for a healthy heart diet.

Food rich in zinc Cereals and nuts

Enriched cereals and all bran cereals are a good source of zinc. In every 100 g of pecan nuts, cashew nuts and pine nuts, there is 6 mg of zinc which is very good for a healthy diet. Parmesan cheese is also considered good which contains 5mg of zinc in every 100g of parmesan.

Food rich in zinc Oysters

Mainly, it is a source of pregnancy mineral which has 25 mg zinc in 100 g of oysters which is good enough for everyday. Oyster is considered as best in low-cholesterol diet .It is rich in carbohydrates, lipids and protein and a great source of selenium and it is said that both selenium and zinc are low in the modern nutrition. Four little medium size oysters provide magnesium, copper, iodine, iron, zinc, calcium, phosphorus and manganese. Oysters are also called to be an outstanding source of vitamin D. When it is eaten raw on the half shell, then it is considered as the healthiest diet but since it may have bacteria so people suffered from impaired immune system, cancer and chronic liver disease should not eat raw oysters.

Food rich in zinc Brewer’s yeast

You should take brewer’s yeast if you are not that much fond of shellfish and oysters. In 100g of brewer’s yeast, it contains 17mg of zinc. When brewer’s yeast is taken as a dietary supplement, number of important minerals including vitamin B and zinc is provided to the body. When you plan to take brewer’s yeast then you should start with a small diet of it as it can cause acidic problems and gases. It might help you very nicely if you have nervousness, diabetes, high cholesterol, fatigue or hypoglycemia but of course it is important to consult to the doctor first and not to be taken on your own.

Dairy products and Non-vegan

If you are hard-core non-vegan then pork, beef, chicken, lobster are very useful and a good source of zinc. But if you are a hard-core vegan then you should go with dairy products like yogurt, cheese and milk which also once again a good source of zinc.

Foods rich in calcium

[hana-code-insert name=’rectangle’ /]Calcium is considered very useful and helpful mineral which is mostly found in dairy products and also in grains, fruits and vegetables. Everything that we take daily in our diet contains calcium which helps to build strong teeth and bones. The good thing about this mineral is that it fights against rickets, osteoporosis and blood clots. That is why it is important to have milk at least 2 times daily as it contains calcium which will make your bones stronger. If there will be lack of calcium then it can cause rickets to children and osteoporosis to adults. So, it is very important if you take enough of calcium in your daily diet.

Following is the food list which is rich in calcium

These 100 g of foods contains 300 mg of calcium, so it would be really beneficial to take these foods on a daily basis to have a healthy life.

Foods rich in calcium: Vegetables

In vegetables, green leafy vegetables are a good source of calcium. Other vegetables which are beneficial are drumstick leaves, turnip greens, curry leaves, beetroot greens, fenugreek leaves and lotus stems.

Foods rich in calcium: Milk products

To have milk products everyday are very important as it is an excellent source of calcium. Having milk shakes, low fat milk or non fat milk is very helpful. Other than milk products; there are some cereals and grains, fish which are also very good.

Foods rich in calcium: Spices

Coriander, asafetida, mustard seeds, cumin, cloves and oregano are a good source of calcium.

Other calcium rich foods

It would be really good if you check out the labels and the specific percentage given for calcium in the food. Different brands of the food have different percentage of calcium like bread, cheese and juice. Yogurt (plain) and fruit yogurt is also a very good source of calcium. Eggnog and Cheese including ricotta, cheddar cheese, American cheese and mozzarella cheese is very healthy.

You should always have food and snacks which contains calcium in breakfast, lunch and dinner. Here are the food items which can be taken in breakfast, lunch and dinner.

Calcium rich Breakfast

In breakfast, you can have hot chocolate milk, a cup of low fat yogurt with fresh fruits can be taken, and orange juice with vitamin D, fat free milk with oat meal in a bowl and a glass of chilled fat free milk can be taken.

Calcium rich Lunch

In lunch you can have sun dried tomato sandwich or grilled cheese. Tomato salad and fresh spinach with low fat mozzarella will work well. Instead of soda, a glass of fat free milk can be taken and grilled tuna or salmon with spinach.

Calcium rich Dinner

In the dinner, make a salad with leafy vegetables and dark green vegetables which is very good for your skin too. Stews, top salads and soups with low fat shredded cheese are also very good. Grilled fish like salmon, tuna and mackerel is very good as well as serve cooked dry beans, broccoli and green peas as a side dish.

Calcium rich Snacks

Snacks are the most important food which can be served anytime. Nuts, chocolate milk, pudding with fat free milk, fruits and vegetables can be dipped into the yogurt and string cheese can also be taken in snacks