2012-02-19

best sources of chloride #hypertension

12.1.17: web.health/hypertension/best sources of chloride:

summary:
. trying to find a source of chloride
I couldn't find one specifically vegetarian
(and thereby avoiding sodium chloride)
but the best source of chloride or other buffers
(for the preferred alkaline diet)
will coincide with sources of potassium;
so, what were the best sources of
high potassium and low sodium ?
. all fruits & veg' are low in sodium
except seaweed, but some high-sodium seaweeds
are still low in sodium chloride,
(this should concern you only if your
grossly high-carb diet is messing up your kidneys ).
. the highest sources of potassium, by far,
are the beans, -- go legumes! --
followed by nuts, yam, avocado, mushrooms
(500 ... 1000 mg per 100 g of food)
. high-carb sources of buffer include
oats, quinoa, buckwheat, wild rice .
. surprisingly,
while green density is a sign of magnesium,
greens aren't always the best sources of potassium
(Spinach has 558mg but collards an kale much less so)
. the same with many great sources of
anti-oxidants and anti-inflammatories
(often just 100 ... 200 mg of buffer per 100 g food ).

12.2.8: web: chlorine in nature:
one of the most common elements in nature,
where it is even more plentiful than carbon.
Key natural sources of organochlorines
-- organic chlorinated substances --
are the oceans, forest fires and fungal activity.
Organohalogens - organic compounds containing
chlorine, bromine, iodine or fluorine -
have been made by nature
throughout the earth's history.
More than 4,000 organohalogen substances are known today,
of which many occur in living organisms
and of which more than half contain chlorine.
Chlorine-based compounds are made by
bacteria, sponges, corals, sea slugs, jellyfish, insects,
plant seeds, freshwater algae, fungi, lichens, and seaweeds .

Seaweeds produce at least 400 organohalogens,
and certain phytoplankton and seaweeds produce
chlorinated metabolites tentatively identified as
trichloroethylene and perchloroethylene,
compounds well known as chlorinated solvents.
These naturally-occurring organohalogens play an
essential role in the survival of these organisms.
In terrestrial plants, organochlorines often act as anti-feedants
to protect the plant from attack by insects or other herbivores.
kelp ash is predominantly sodium carbonate:
100 g  kelp has 233 mg sodium,
. kelp has not more then 1% Chloride .
. kelp-derived soda ash is 2–3 % sodium carbonate .

bicarbonate ions found where the potassium is:
Potassium-rich foods are also rich in
precursors to bicarbonate ions,
which buffer acids in the body.
The good diet should balancing its acid
(whey, meat, fish, beans).
with plenty of alkalai (beans,
other legumes, nuts, squash)
Increasing dietary potassium (and alkalai) intake
by increasing fruit and vegetable intake
or by taking potassium bicarbonate supplements
has been found to decrease urinary calcium excretion.
. increasing food-sourced potassium
from 3 to 4g/day
halved the risk of kidney stones in men .
The richest sources of potassium are
fruits and vegetables.
A dietary survey in the U.S. indicated
that the average dietary potassium intake
is about 2,300 mg/day for adult women and
3,100 mg/day for adult men (30).
. we should get 4.7g per day of potassium .
search foods at nutritiondata.self.com
(high potassium, low sodium foods)

1000's+ -- soluble fiber
Beans, black turtle soup, mature seeds, raw Potassium: 1500mg
Beans, black, mature seeds, raw Potassium: 1483mg  Sodium: 5mg
Beans, adzuki, mature seeds, raw Potassium: 1254mg  Sodium: 5mg
Beans, navy, mature seeds, raw Potassium: 1185mg  Sodium: 5mg
Beans, cranberry (roman), mature seeds, raw Potassium: 1332mg 
Nuts, pistachio nuts, raw Potassium: 1025mg  Sodium: 1mg
Seeds, lotus seeds, dried Potassium: 1368mg  Sodium: 5mg
Lentils, raw Potassium: 955mg  Sodium: 6mg

700's+ soluble fiber
Natto Potassium: 729mg  Sodium: 7mg
acorns, dried Potassium: 709mg  Sodium: 0mg
almonds Potassium: 705mg  Sodium: 1mg
chestnuts, chinese, dried Potassium: 726mg  Sodium: 5mg

700's+
Lemon grass (citronella), raw Potassium: 723mg  Sodium: 6mg
Persimmons, japanese, dried Potassium: 802mg  Sodium: 2mg
Currants, zante, dried Potassium: 892mg  Sodium: 8mg

400's+  -- legume, nuts, & other veg
Beans, pink, Potassium: 508mg  Sodium: 2mg
Beans, white, boiled, Potassium: 561mg  Sodium: 6mg
Beans, adzuki, boiled, Potassium: 532mg  Sodium: 8mg
Beans, kidney, red, Potassium: 403mg  Sodium: 2mg
Beans, small white, Potassium: 463mg  Sodium: 2mg
Beans, pinto, boiled, Potassium: 436mg  Sodium: 1mg
Beans, kidney, california red, Potassium: 419mg  Sodium: 4mg
Beans, white, mature seeds, canned Potassium: 454mg 
Lentils, pink, raw Potassium: 578mg  Sodium: 7mg
-- but brown Lentils, Potassium: 369mg  Sodium: 2mg
Pigeon peas, immature seeds, raw Potassium: 552mg 
Cowpeas, leafy tips, raw Potassium: 455mg  Sodium: 7mg
Cowpeas (Blackeyes), immature Potassium: 418mg 
Lima beans, thin seeded (baby), Potassium: 401mg 
Lima beans, large, Potassium: 508mg  Sodium: 2mg
Tempeh Potassium: 412mg  Sodium: 9mg
Nuts:
hazelnuts or filberts Potassium: 680mg  Sodium: 0mg
brazilnuts, dried, unblanched Potassium: 659mg  
chestnuts, european, raw, unpeeled Potassium: 518mg
sesame butter, tahini, unroasted Potassium: 459mg 
hickorynuts, dried Potassium: 436mg  Sodium: 1mg
pecans Potassium: 410mg  Sodium: 0mg
butternuts, dried Potassium: 421mg  Sodium: 1mg
chestnuts, european, raw, peeled Potassium: 484mg
chestnuts, chinese, raw Potassium: 447mg  Sodium: 3mg
other veg:
Yam, baked, Potassium: 670mg  Sodium: 8mg
Taro leaves, raw Potassium: 648mg  Sodium: 3mg
Spinach, raw Potassium: 558mg  Sugars: 0g  Sodium: 79mg
Parsley, raw Potassium: 554mg  Sugars: 1g  Sodium: 56mg
Sweet potato leaves, Potassium: 518mg  Sodium: 9mg
Avocados, raw, California Potassium: 507mg  Sodium: 8mg
Avocados, raw, all varieties Potassium: 485mg  Sodium: 7mg
Amaranth [leaves], uncooked Potassium: 508mg  Sodium: 4mg
Bamboo shoots, raw Potassium: 533mg  Sodium: 4mg
Jute, potherb, raw Potassium: 559mg  Sodium: 8mg
Squash, zucchini, baby, raw Potassium: 459mg  Sodium: 3mg
Squash, winter, acorn, Potassium: 437mg  Sodium: 4mg
Jerusalem-artichokes, raw Potassium: 429mg  Sodium: 4mg
Mushrooms, portabella, raw [Portabello] Potassium: 484mg 
Mushrooms, brown, Italian, or Crimini, raw Potassium: 448mg
Pumpkin leaves, boiled, Potassium: 438mg  Sodium: 8mg
Taro leaves, steamed, Potassium: 460mg  Sodium: 2mg
Rose Hips, wild Potassium: 429mg  Sodium: 4mg
Cornsalad, raw Potassium: 459mg  Sodium: 4mg
Sweet potato leaves, steamed, Potassium: 477mg

400+'s -- carb's
Corn, white, steamed (Navajo) Potassium: 532mg
Quinoa, uncooked Potassium: 563mg  Sodium: 5mg
Oats Potassium: 429mg  Sodium: 2mg
Buckwheat Potassium: 460mg  Sodium: 1mg
Breadfruit, raw Potassium: 490mg  Sodium: 2mg
Durian, raw or frozen Potassium: 436mg  Sodium: 2mg
Guavas, common, raw Potassium: 417mg  Sodium: 2mg
Plantains, raw Potassium: 499mg  Sodium: 4mg
Kamut, uncooked Potassium: 446mg  Sodium: 6mg
Wild rice, raw Potassium: 427mg  Sodium: 7mg

### some great veg yet low in potassium ###
-- mineral rich greens ---
Seaweed, laver, raw Potassium: 356mg  Sodium: 48mg
Seaweed, irishmoss, raw Potassium: 63mg  Sodium: 67mg
Seaweed, kelp, raw Potassium: 89mg  Sodium: 233mg
-- other deep greens --
Collards, raw Potassium: 169mg  Sodium: 20mg
Kale, cooked, boiled, drained, Potassium: 228mg  Sodium: 23mg
Mustard greens, boiled, Potassium: 202mg 
Turnip greens, raw Potassium: 296mg  Sodium: 40mg
Dandelion greens, boiled, Potassium: 232mg  Sodium: 44mg
Chives, raw Potassium: 296mg  Sodium: 3mg
-- cruciferous --
Arugula, raw Potassium: 369mg  Sodium: 27mg
Cabbage, chinese (pak-choi), boiled, Potassium: 371mg 
Brussels sprouts, boiled, Potassium: 317mg  Sodium: 21mg
Cauliflower, raw Potassium: 303mg  Sodium: 30mg
Broccoli, boiled, Potassium: 293mg  Sodium: 41mg
Broccoli, chinese, cooked Potassium: 261mg  Sodium: 7mg
Cabbage, red, boiled, Potassium: 262mg  Sodium: 28mg
Cabbage, savoy, raw Potassium: 230mg  Sodium: 28mg
Broccoli raab, raw Potassium: 196mg  Sodium: 33mg
Cabbage, raw Potassium: 170mg  Sodium: 18mg
Cauliflower, boiled, Potassium: 142mg  Sodium: 15mg
-- popular anti-oxidants --
Lettuce, cos or romaine, raw Potassium: 247mg 
Tomatoes, red, ripe, cooked Potassium: 218mg 
Tomatoes, green, raw Potassium: 204mg 
Lettuce, red leaf, raw Potassium: 187mg  Sodium: 25mg
Grapefruit, raw, pink and red, Florida Potassium: 127mg 

### some high potassium foods we can't eat much of ###
1000's+ -- estrogenics
Soybeans, mature seeds, raw Potassium: 1797mg
Rice bran, crude Potassium: 1485mg  Sodium: 5mg
Wheat Bran Potassium: 1284mg  Sodium: 6mg
Wheat Germ, Potassium: 1097mg  Sodium: 6mg

400+'s -- poly'oils, spices, or estrogenics
mustard seed, yellow Potassium: 682mg  Sodium: 5mg
Thyme, fresh Potassium: 609mg  Sodium: 9mg
safflower seed kernels, dried Potassium: 687mg 
sunflower seed kernels, dried Potassium: 645mg
pine nuts, dried Potassium: 597mg  Sodium: 2mg
Oat bran, raw Potassium: 566mg  Sodium: 4mg
walnuts, black, dried Potassium: 523mg  Sodium: 2mg
ginkgo nuts, raw Potassium: 510mg  Sodium: 7mg
walnuts, english Potassium: 441mg  Sodium: 2mg
wheat, bran, Potassium: 420mg  Sodium: 5mg
Garlic, raw Potassium: 401mg  Sodium: 17mg