SANTÉ • HEALTH
g
4 700 mg recommandés quotidienne-
gg
The 11-year study established that women who ate the most potassium were
ment.
12 percent less likely to suffer stroke in general. “Potassium is a vital component of
à atteindre tous les jours, mais jetez un coup
fects endothelial cells which line blood vessels, so perhaps it may provide more blood
Cela peut sembler un niveau impossible
d’œil à notre liste d’aliments classés selon
leur puissance en potassium. Mangez un avocat, une banane et une poignée de haricots
blancs et vous serez pratiquement comblé en
potassium. M
cellular function,” says the study’s head researcher, Sylvia Wassertheil-Smoller. “It af-
flow to critical areas.”
Unfortunately, Health Canada reports that many women aren’t eating enough
potassium-rich foods. The problem starts quite young. The intake of Canadians aged
19 and older, were below recommended daily intake of 4,700 mg per day.
That might sound like an impossible goal to hit every day, but take a look at our list
of foods ranked by their potassium potency. Eat an avocado, a banana and a handful
of white beans and you’ll be practically teeming with potassium. M
1 000 mg
• haricots blancs (1 tasse, en conserve)
• pomme de terre au four (8 onces
avec la peau)
• feuilles de betteraves (3/4 de tasse,
cuites)
• edamames décortiqués (1 tasse, cuits)
750 mg
• papaye
• plantains (1 tasse, cuits)
• patate douce (1 tasse, cuite)
• sauce tomate (1 tasse)
1,000 mg
500 mg
• beans, white (1 cup, canned)
• avocado (1/2)
• beet greens (3/4 cup, cooked)
• beets (1 cup, cooked)
• baked potato (8 ounces with skin)
• edamame (1 cup shelled, cooked)
750 mg
• papaya
• banana
• orange juice (1 cup)
• prunes (9 prunes)
250 – 350 mg
• plantains (1 cup, cooked)
• celery (1 cup, raw)
• tomato sauce (1 cup)
• milk (1 cup)
• sweet potato (1 cup, cooked)
• chicken breast (5 ounces, roasted)
• Peanut butter (2 tablespoons)
500 mg
• avocat (1/2)
• banane
• betterave (1 tasse, cuite)
• jus d’orange (1 tasse)
• prunes (9 prunes)
250 – 350 mg
• céleri (1 tasse, cru)
• poitrine de poulet (5 onces, rôtie)
• lait (1 tasse)
• beurre d’arachides (2 cuillers à soupe)
SUMMER 2016 MONTRÉAL enSANTÉ
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