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5 Fruits and Vegetables to Ensure That Your
Child Gets Their Daily Potassium
A growing child needs potassium for good health and development. This
mineral helps the body maintain healthy blood pressure.
It also promotes excellent muscle function and heart rhythm.
Ensuring that your child gets their daily potassium requirement may
also come in handy when they get older as it reduces their risk
of developing kidney stones and suffering from osteoporosis.
Children between the age of one and three years old need 3,000
milligrams of potassium per day. On the other hand, those who
are between the ages of four and eight need 3,800mg. Take note, however, that getting too much
potassium can be as dangerous as not having enough of this mineral.
As such, make sure that you carefully watch over your children’s
daily potassium intake.
If you think your children need more potassium, here are some of the
fruits and vegetable that you can incorporate in
their diet to ensure that they are getting the right
amount of this much-needed mineral.
Sweet Potatoes
Believe it or not, sweet potatoes (not bananas) are the best
source of potassium. One sweet potato contains 694mg of
potassium. It is also rich in fibre and beta-carotene, as well as a good source of carbs to keep
your child energised. Versatile and can be used in a wide range of dishes, you can serve sweet potato baked, mashed, fried, or
stuffed.
Tomatoes
Tomatoes are excellent sources of potassium, too, but
if you want to fully enjoy their benefits, you should have
them pureed. One quarter cup of tomato paste contains
664mg of potassium, while half a cup of tomato puree has 549mg of this vital mineral.
Cook spaghetti often to ensure that your children will have a healthy dose of potassium.
Beet Greens
While they are often disregarded, beet greens should be part
of your children’s diet. Half a cup of these slightly bitter greens contain 644mg of potassium.
They are also rich in antioxidants and a great source of folate. Serve them raw or cooked.
Bananas
Bananas have always been known as a good source of
potassium and what’s best about them is that many children love
this fruit. One medium-sized banana contains 422mg of potassium. It also contains
vitamins A and C. Bananas can be made into virtually anything.
You can add them to cereals and smoothies, or include them
in breads and pastries.
Prunes
Encourage your children to eat prunes if they are suffering from potassium deficiency. Prune juice contains 530mg of potassium per 3/4 cup, while half a cup of stewed prunes have almost 400mg of this mineral. Prunes are also good for
your children’s bones.
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