Tag Archives: Coconut juice

Healthy Eating…Potassium

lady holding veggies

 

Potassium is vital to our good health and we need to eat enough potassium each day to maintain a healthy body.  Potassium can be found in every one of our bodies cells and plays a major part in our continued good health. Although let us be clear it is not potassium alone which keeps us healthy.

But to feel our best we should eat enough potassium rich foods every day to help prevent certain chronic conditions. Regularly not eating enough potassium rich foods could jeopardise our long-term health in many ways.

Recommended daily amounts:

Adults over the age of 19, adolescents between 14 and 18 years old and pregnant women should consume 4,700 milligrams of potassium each day while limiting themselves to 1,500 mg of sodium.says the Food and Nutrition Board. Nursing women over the age of 14 need more: 5,100 milligrams daily.

Please note however and I always stress this …moderation… but too much can be just as damaging to your health.

The body needs a delicate balance of potassium to help the heart and other muscles work properly. But too much potassium in your blood can lead to dangerous, and possibly deadly, changes in heart rhythm.

Home cooking does determine our intake of potassium but boiling depletes potassium. For example, a boiled potato has almost half the potassium of a baked potato. To preserve potassium, eat fruits and vegetables raw,  roasted or lightly steamed.

Food rather than supplements is always a better option for increasing your intake of nutrients as foods contain fibre as well. Let food be thy medicine is my mantra. I just have this thing about supplements of any sort and maybe it is me but I prefer to eat food rather than take a powder or tablet.

I know what is in my food…. That’s me, folks …

Here is a little list for you of foods high in potassium:

  • Winter squash, cubed, 1 cup, cooked: 896 mg
  • Sweet potato, medium, baked with skin on 694 mg
  • Potato, medium, baked with skin: 610 mg
  • White beans, canned, drained, half cup: 595 mg
  • Yogurt, fat-free, 1 cup: 579 mg
  • Halibut, 3 ounces, cooked: 490 mg
  • 100% orange juice, 8 ounces: 496 mg
  • Broccoli, 1 cup, cooked: 457 mg
  • Cantaloupe, cubed, 1 cup: 431 mg
  • Banana, 1 medium: 422 mg
  • Pork tenderloin, 3 ounces, cooked: 382 mg
  • Lentils, half cup, cooked: 366 mg
  • Milk, 1% low-fat, 8 ounces: 366 mg
  • Salmon, Sustainable fishing, 3 ounces, cooked: 326 mg
  • Pistachios, shelled, 1 ounce, dry roasted: 295 mg
  • Raisins, quarter cup: 250 mg
  • Chicken breast, 3 ounces, cooked: 218 mg
  • Tuna, light, canned, drained, 3 ounces: 201 mg
  • Coconut water, 100 gm: 250 mg

I always get my daily fix of coconut water from a little man up the road when I come back from my daily walk it is a most welcome drink as he always has a chilled one for me…. I love it and it does you good…just be careful if you buy coconut water in a bottle or can that it doesn’t have added sugar and the like because it then takes it from that healthy coconut water to something that is not so healthy. Just beware and read the labels I never trust claims on the front of the bottle and it should have an ingredient list of one….Coconut water ..pure and simple…

coco-607349_1920   If you take prescribed medication, please before you embark on any change of eating plan always ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

 

If you enjoy these Healthy eating posts please let me know in comments and reblog or share so everyone can see how easy it is to eat healthily it is just being aware… And I love fudge.. or burfee…

Until next time stay safe, laugh a lot as of all the medicines laughter is the best….

 

 

 

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The Coconut….Is it a fruit, a nut or a seed?

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I am sometimes flummoxed by what is a fruit, a nut or a seed or indeed a tree …Take the Papaya tree which grows in abundance here and also I will add grows very quickly …It has fruit with the same name as the tree but it is a PLANT …It has no branches and a soft stem with all the very large leaves at the top and can grow up to 10 metres high.  It is, in fact, a herbaceous plant as the stem bears little wood and stays green and soft until it dies. But ask anyone here and they will call it a Papaya tree….

Which brings me back to the Coconut nut well it has a hard outer shell-like a nut. Don’t you think my tree looks magnificent?

Botanically it is known as a one-seeded drupe otherwise known as a dry drupe. 

Where does that leave us? With a fruit, a nut and a seed?

The name itself infers it is a nut….afterall a nut can be defined as a one-seeded fruit. But true nuts do not open on maturity and release their seeds the nut has to decay and then it releases its seeds and is dispersed by an animal either in its faeces or just by being dropped on the ground.

The coconut we buy in the shops or market has no resemblance to the coconut on my tree and until I moved here I thought there was only one type of coconut…

There are so many here coconuts for drinking, eating the soft flesh, hard like the ones I knew…I am certainly furthering my education in leaps and bounds although I have always been inquisitive…Yeh Yeh…Ok..plain nosey…I like to know things…

coconut

It has 3 layers the first is typically green …This layer is called exocarp then you get the fibrous husk( mesocarp) this surrounds the woody layer ( endocarp) which surrounds the seed…. which is what you get in the supermarkets.

But did you know???

The coconut palm is not a tree as it has no bark, no branches, or secondary growth. It is a woody perennial known as monocotyledons as the trunk is the stem.

The coconut is known as the Tree of Life as every bit of the tree is used for drinks, fibre, food, fuel, musical instruments,  cooking utensils and so much more.

it is also claimed although not formally recorded that during World War 11  and the Vietnam war when intravenous (IV) solution was in short supply, doctors used coconut water as a  substitute for  IV solutions.

If the shell of the coconut has not been cracked, the coconut water inside is usually sterile – that is, free of bacteria and the like. So technically it could  be injected safely into people, to replace fluid loss? It might, however, be said it might just be better just to drink it to replace blood plasma.

 

So do we now know what the coconut is? A fruit, nut or seed?

Mangoes, peaches and almonds are in the same drupe family as the coconut. Although the coconut is a dry drupe and peaches and mango are fleshy drupes.  Well, I clearly am not a botanical expert but in my world but I have always thought of those as fruits so the coconut to me is a cross between a fruit and a nut which we eat the flesh off and drink the lovely juice of a huge seed.

There you have it!

Just in case you missed it…Here is my post on how to make your own coconut oil...   Which would make a lovely present.

Thank you for reading this I hope you enjoyed if you did please feel free to share…Sharing is caring…