Sources Of Potassium

Potassium is a mineral that most people get every single day by means of the food they eat regularly. This is quite good for the body since potassium as a mineral is very vital for good health. Alexa Schmitt, a clinical nutritionist stationed at the Massachusetts General Hospital maintains that potassium helps in keeping the heart healthy by regulating the balance of fluids in the body.
Potassium has been classified as an electrolyte. This means that it carries a certain electric charge in your body. Your body requires balanced amounts of electrolytes to keep the chemical composition of the blood at the optimal levels to enhance proper functioning. These electrolytes mainly include anions like sodium, magnesium, and potassium. It also assists your body in putting the protein consumed to work, resulting in the building of muscle mass, cells, and bones.
Though potassium is very helpful to the body in very many ways, any qualified doctor will not go ahead and make a blanket recommendation about consuming more potassium. How much you require potassium differs from person to person depending on your overall health.
Anyone suffering from kidney disease is at a great risk of having too much potassium in his or her bloodstream. Since their kidneys do not get rid of excess potassium as others normally would, their bodies will tend to retain potassium in large amounts.
Hyperkalemia is a condition where there are very high levels of potassium in the bloodstream and it results mostly from kidney disease. It may also result from a medications or deficiencies of certain hormones. These high levels of potassium can lead to irregular heartbeats. It is, therefore, advisable that you have your doctor check your levels of potassium especially if you are suffering from kidney disease.
Low potassium levels in the body is referred to as Hypokalemia. Those with high blood pressure are at high risk of developing this condition. This is because the medications they take for their high blood pressure may cause depletion of the potassium levels in the bloodstream. It may also be caused by other conditions such as vomiting, eating disorders and diarrhea.
There are certain diuretics and laxatives which have been found bring down the levels of potassium in the body. This low level of potassium is characterized by fatigue, muscle cramps, constipation and general weakness. Extremely low levels of potassium can even affect your heartbeat. You should have a talk with your physiologist about monitoring your potassium levels if you are on high blood pressure medication or suffering from a condition that brings about low levels of potassium.
To get potassium in your body, you need to include it in your diet. There are many sources of potassium in foods. Bananas are most associated with potassium. It may also be found in great amounts foods like dried apricots, beets, cantaloupe, figs, orange juice and even honeydew melon. Similarly, other foods that are high in the mineral include meat and dairy products.
Most people already enjoy in plenty foods that are high in potassium. However, if you are worried about your intake of potassium, the best way to be fully sure is by visiting your doctor or seeing a nutritionist. They can help you in planning a healthy diet for yourself.

The Best Protein Sources

Proteins  are  essential for our bodies. They serve so many functions, for instance, important in the growth of muscles, skin repair, the building of strong bones, and the formation of the cells in the body. They should be taken in proper amounts as required by the body since the excess of it cannot be stored in the cells that are in the case of the substance like carbohydrates.

The proteins can be categorized as right or wrong depending on the saturated fat content found in it. Taking proteins with  a high amount of saturated  fats create chances of developing the heart problem. This is because  The high saturated fat content contains a high level of cholesterol that is not healthy for the body.
It is crucial to know the best amounts of proteins that should be consumed every day. Some people take proteins more than enough which is not good. The best quantity for adults per day is to take 40 to 65 grams of proteins.
There are so many sources of proteins and  it is necessary to make the best choice in selecting the sources. The following are some of the sources of proteins.
1.  Meats – Some of them are not healthy if taken in large quantities since it has a high level of saturated fats. Examples of this include the chicken with skin, steak, and salami.  Considering the steak,  it has about all the  proteins required by the body. The problem with it is that it contain about 75 percent of the saturated fat intake daily. You should not stop taking this product  entirely, what you do is to reduce the  number  days you consume it each week.

2.  Lean meats – This is the best source that one can choose.  The largest percentage of it is lean with a high level of protein contents. It is approximated to be about  to be about 95 percent. The saturated fats in this source of protein are tiny. It reduces chances of developing high blood pressure  and high cholesterol level. Its examples include chicken, fish, turkey and the beef.

3. Soy –  This is a type of protein source rich in proteins  and fewer saturated fats. The best example to go for is  edamame, soy nuggets, and the veggie burgers. You can get this product in the supermarket. Edamame can be boiled, and  a reasonable amount of salt is used to improve its test. Consuming products from this source of protein is very healthy.

4. The beans nuts and legumes – This is another protein source with  a high level of protein contents  and low levels of saturated fats. Garbanzo beans or the chickpeas are very excellent when taken with salads dipped in the less amount of fat.  In the case of legumes  like dried peas, it can be made with stews together with chili.

5. Dairy –  Not all the dairy products have low saturated fats. Some of them  contain  high saturated fats that  are not healthy. The best choice to consider is the one with a low-fat category of cottage cheese, ricotta cheese, and  the Greek-style  yogurt.  These products have very high protein content hence can be regarded as the best protein source. It is also very simple and more convenient snack.

Apart from getting the best source of protein, it is also necessary to prepare a future schedule of the meal. Planning in advance will ensure that you pick the best food  substance. It can also make you make advance changes for the meals  that you frequently take.

In conclusion, when choosing a protein source to ensure that you consider both the protein level found in the source with the amount of the fat available. This is to make sure that you reduce chances of  getting sick from the same substances that were meant to keep you healthy. Mostly consider obtaining much of your proteins from plant sources to reduce possibilities of developing heart problems

Ways To Gain Weight For People Who Are Too Thin

While the majority of people are focused on the task of losing weight, there is a minority of a few people who are constantly looking to gain weight. There are a number of people who are naturally too thin, and thus constantly struggle to keep the weigh on. If you are one of those people, there are healthy ways to gain weight in a step-by-step, programmed manner.

First Step – Determine Your Calorie Level

The first thing that you will need to know is how many calories your body needs to take in on a daily basis in order to maintain current weight. You can calculate this figure by determining you resting metabolic rate (RMR). There are calculators that you can use that are online, or you can use this equation:

Find out your weight in kilograms: Divide your weight in pounds by 2.2. This will give you your weight in kilograms.

Find out your height in centimeters by multiplying your height by inches by 2.54.  For gender use 1 for the males and 0 for the females.

Step 2 – Determine How Many Calories You Need to Take In

Once the calculations are made, the average amount of calories that a typical underweight person would need to add per day to their diets is about 500. If a person is working out, or performing any other type of strenuous activity, the calories added should be even more. It would require knowing
how many calories this extra activity take and add that amount to your normal daily requirement.

Step 3 – You Will Need To Change Your Diet To Get The Additional Calories

Make certain to eat three good meals per day, and add to that two or three large snacks between meals, as this will add extra calories to your overall diet. Drinking shakes, milk and juice will also aid in taking in more calories. Eat whole grained bread with peanut butter, jelly, hummus and low fat cream cheese. Be sure to eat lots of vegetables and dense fruits. Generous portions of healthy oils such as canola oil, olive oil, palm oil and pure butter.

Step 4 – Stay Away From Unhealthy Foods and Empty Calories

Simply because you eat a high-calorie food does not mean that it will help you at all. It may or may not help you to gain weight. Much of the processed foods that we eat are full of trans fats, and although these are high in calories, they are not good for us at all, as they increase the risk of heart attack. Foods in this category include cookies, cakes, margarine, meats, snack foods and shortening.

Step 5: Life Weights

If you lift weights, you will be better able to convert the additional calories that you are taking into muscle instead of fat. Fat will burn away, but muscle will be retained by your body. This practice will also increase the metabolism, which will increase the appetite, causing you to eat even more, which in turn, will cause you to gain more weight.

If a person gets on a schedule and follows these particular steps, pounds can be added in a regular manner so that one’s health will be affected in a very positive manner.