Roast Beef Packs High Potassium for Superb Health Benefits

Why Potassium Matters for Health

According to the National Institutes of Health, only about 2% of US adults get the recommended 4,700 mg daily potassium they need. This mineral carries small electric charges that are vital for nerve signals, muscle contractions and regulating fluids. Without adequate potassium, you may experience muscle cramps, weakness, constipation, heart palpitations and abnormal heart rhythms.

Recommended Intake of Potassium

Most health experts recommend getting 4,700 mg of potassium per day from foods. The adequate intake levels are:

• Adults: 4,700 mg
• Pregnant women: 4,700 mg
• Breastfeeding women: 5,100 mg

Reaching these recommended amounts of potassium is easy when you consume high potassium foods like roast beef regularly.

Roast Beef Offers High Levels of Potassium

Roast beef stands out when it comes to potassium content. A 3-ounce serving of this savory, protein-packed meat supplies 494 mg of potassium. That's over 10% of the 4,700 mg you need daily.

Potassium in Other Meats vs Roast Beef

Compare roast beef's potassium numbers to other popular animal proteins:

• Cooked ground beef patty (80% lean): 254 mg
• Skinless chicken breast: 218 mg
• Pork chop (bone-in): 382 mg
• Tuna (canned in oil): 368 mg
• Roast beef (eye of round): 494 mg

Roast beef outperforms these other meats substantially when it comes to its potassium content in a typical serving size. It makes an excellent anchor for any high potassium meal.

Extra Potassium from Au Jus Sauce

Serving juicy, flavorful roast beef au jus style bumps up the potassium content even more. A 14 cup of regular prepared au jus gravy adds about 116 mg potassium. So a roast beef meal enjoyed with au jus sauce provides over 600 mg, or 13% of your entire day's potassium needs.

Picking the Best Roast for Potassium

Certain beef roasts contain higher potassium levels than other cuts of meat. Choosing the right roast is key when you want to maximize your potassium intake from beef.

These types of roast beef offer the most potassium per serving:

• Eye of round roast: 534 mg
• Top round roast: 452 mg
• Beef shoulder arm roast: 428 mg
• Beef shoulder blade roast: 413 mg

Compare those numbers against a popular roast that's lower in potassium:

• Beef rib roast: 317 mg

While beef rib roast tastes delicious, an eye of round roast better supports healthy potassium status in your body. Use potassium content to guide your roast beef selection.

Incredible Health Benefits of Potassium for Wellness

Eating plenty of high potassium roast beef directly translates into better health from head to toe. Science confirms that adequate potassium intakes deliver major wellness perks.

1. Lower Risk of Stroke

Research published in the journal Stroke shows that higher dietary potassium is tied to lower rates of stroke in women. Those who consumed the most potassium had a 12% to 21% decrease in strokes.

2. Reduced Chance of Osteoporosis

Getting enough potassium appears protective against losing bone mineral density and developing osteoporosis according to findings in the American Journal of Clinical Nutrition. Potassium influences calcium balances essential for preserving bone strength.

3. Decreased Hypertension

People with sufficient potassium intakes have significantly lower blood pressure readings. Multiple research reviews confirm potassium lessens hypertension. Keeping blood pressure in a healthy range with potassium slashes cardiovascular disease risks.

4. Relief from Muscle Cramps

Low potassium often goes hand-in-hand with painful muscle cramps in the legs, feet or arms. Correcting potassium insufficiency allows nerves and muscles to coordinate normally and stop contracting involuntarily.

5. Prevention of Kidney Stones

Research shows that getting 4,700 mg of potassium daily cuts kidney stone formation rates almost in half compared to 2,400 mg. Potassium citrate is sometimes prescribed to patients prone to developing painful kidney stones to keep their recurrence risk low.

Tips for Preparing Potassium-Rich Roast Beef

Take advantage of all the potassium roast beef offers by using preparation methods that optimize potassium content.

Choose Eye of Round or Top Round Roasts

Selecting the right roast is step #1. Choose eye round, top round, arm roast and shoulder blade roast over other cuts like rib roast.

Add Herbs and Spices

Skip the high sodium flavor enhancers and season your roast beef with potassium-containing herbs and spices instead. Great options include basil, garlic powder, onion powder, oregano, thyme and rosemary.

Sear and Roast Slowly

Sear all sides of your roast first to lock in juices. Then place in a 300F oven and slow roast until it reaches your desired doneness between rare and medium. Slow roasting tenderizes the meat perfectly.

Slice Across the Grain

After resting your roast, carefully slice across the grain of the meat in thin cuts. This produces the most tender texture to best enjoy the potassium-rich beef.

Make Au Jus Gravy

Deglaze the pan with low sodium beef broth after removing roast. Scrape up browned bits then simmer broth to reduce into flavorful, potassium-filled au jus gravy.

Pair Roast Beef with Other High Potassium Foods

Serve your potassium-rich roast beef meal along with these other excellent, yet still-underrated sources of dietary potassium for extra punch.

Potatoes

Potatoes bake beautifully alongside roast beef. A medium baked potato with skin packs 925 mg potassium. Russet, red and new potatoes all supply impressive potassium totals.

Avocados

Creamy, smooth avocados blend perfectly into flavorful guacamole dip for roast beef. One cup of cubed avocado contains a whopping 994 mg potassium.

Spinach

Sauteed spinach enhances any plate featuring roast beef entrees. Just 1 packed cup of cooked spinach provides a stellar 839 mg potassium.

Tomato Juice

Homemade roast beef sandwiches always benefit from tomato juice for extra moisture. An 8-ounce glass of low sodium tomato juice offers 654 mg potassium.

Bananas

Easy grab-and-go bananas make convenient potassium-rich sides for roast beef-filled lunches on-the-go. Every medium banana contains 422 mg of this important mineral.

With the right high potassium roast beef recipe combinations, achieving adequate daily potassium levels becomes deliciously doable.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.