Nutrition

Vitamins K and C Benefits

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Bananas are the best source of potassium

Your body uses potassium to keep your nerves and muscles firing efficiently, and an adequate intake can blunt sodium’s effect on blood pressure. One study found that a 2:1 ratio of potassium to sodium could halve your risk of heart disease, and since the average people consumes about 3,400 milligrams of sodium each day, your goal should be 6,800 milligrams of daily potassium. You’re extremely unlikely to ever reach that mark and never with bananas alone. One medium banana has 422 milligrams and 105 calories. Here are the sources that earn you roughly the same amount of potassium in fewer calories:

  • Potato, half a medium spud, 80 calories
  • Apricots, 5 whole fruit, 80 calories
  • Cantaloupe, 1 cup cubes, 55 calories
  • Broccoli, 1 full stalk, 50 calories
  • Sun-dried tomatoes, a quarter cup, 35 calories

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Oranges are the best source of vitamin C

Far more than a simple immune booster, vitamin C is an antioxidant that plays a host of important roles in your body. It strengthens skin by helping to build collagen, improves mood by increasing the flow of norepinephrine, and bolsters metabolic efficiency by helping transport fat cells into the body’s energy-burning mitochondria. But since your body can neither store nor create the wonder vitamin, you need to provide a constant supply. An orange is the most famous vitamin-C food, and although it’s a good source, it’s by no means the best. For 70 calories, one orange gives you about 70 micrograms of vitamin C. Here are five sources with just as much vitamin C and even fewer calories:

  • Papaya, ¾ cup, 50 calories
  • Brussel’s sprouts, 1 cup, 40 calories
  • Strawberries, 7 large fruit, 40 calories
  • Broccoli, ½ stalk, 25 calories
  • Red Bell Pepper, ½ medium pepper, 20 calories