There are many reasons why you need to consume enough potassium-rich foods daily. Potassium is an important nutrient used to maintain fluid and electrolyte balance in the body. It is also the third largest mineral in the body and a necessary compound for the functioning of several vital organs, including the heart, kidneys, brain and muscle tissue. This substance also plays an important role in maintaining the body’s hydration and working with sodium to support cellular function with the sodium-potassium balance of your body. That is why you need to know the sources of potassium in foods.
Symptoms of low potassium levels - hypokalemia - are extremely unpleasant, and they can include severe headaches, dehydration, heart palpitations and swelling of the glands and tissues. Obtaining this mineral from natural food sources is considered very safe and very useful. The total recommended amount for adult men and women is 4700 milligrams of potassium per day.
At first glance, it seems that this is a lot. But in fact, many people have problems getting large amounts of potassium on a daily basis. If you know what sources of potassium are available in foods, you can find out what foods you need to consume regularly to maintain your body and avoid a deficiency of this important mineral. Remember that it is necessary for metabolism not only as an alkaline mineral, but also as an electrolyte.
What are the natural sources of potassium in food? Today there is a lot of food rich in this mineral that can satisfy your daily needs. So, the list of products with potassium in food looks like this:
- avocado;
- pumpkin seeds;
- spinach;
- sweet potatoes;
- wild salmon;
- dried apricots;
- Garnet;
- Coconut water
- white beans;
- bananas.
Each of them should be considered in more detail.
Avocado
This is one of the main sources of potassium in food. One whole fruit contains 1,067 milligrams of this mineral, or nearly thirty percent of your daily intake. Avocado is definitely one of the best potassium-rich foods. Studies conducted over several years have proven the beneficial effects and benefits of consuming this fruit to eliminate risk factors for metabolic diseases. In general, the researchers found that people who used avocados had a better metabolism, and also did not experience deficiencies in the most important minerals. Undoubtedly, this is a product containing potassium in large quantities.
Pumpkin seeds
A glass of this unpopular product contains 896 milligrams of potassium, or almost 26 percent of the daily intake. This is a product containing potassium in large quantities. Of course, it should be more popular because it also contains high levels of antioxidants. The most impressive of these are carotenoids contained in one serving of seeds. This type of antioxidant is well known for helping prevent and fight various types of cancer, including skin, breast, lung, and prostate cancers.
Spinach
One cup of boiled spinach has 839 milligrams of potassium, or 24 percent of your daily intake. It is not only a good source of potassium in foods, but also a storehouse of other beneficial compounds. Scientific studies have shown that spinach contains plant chloroplastic glycoglycerolipids, which act as agents to prevent the development of cancer.
Sweet potatoes also hit the grocery list
What foods contain potassium and magnesium? Sweet potatoes are not very popular with us, although they are available in any large store. One such large root crop contains 855 milligrams of potassium, accounting for 24 percent of the daily intake of an adult.
Thus, sweet potatoes are mineral-rich foods that contain far more nutrients than regular potatoes. This culture also contains beta-carotene, vitamin C and vitamin B6. In addition, animal studies have shown that sweet potato exhibits antiulcer activity and is probably useful in successfully treating peptic ulcers.
Wild salmon
Probably, many would have headed this list of products with salmon. What foods contain potassium and magnesium when it comes to fish? Of course, in salmon caught in the wild. Half the fillet of this fish (weighing one hundred grams) has 772 milligrams of potassium.
In addition to this substance, as well as other vitamins, minerals and protein, salmon is literally filled with healthy omega-3 fatty acids. The benefits of these essential compounds are multifaceted, and they include reducing the risk of heart disease and stroke, as well as reducing the symptoms of depression, high blood pressure, neurological disorders in the form of hyperactivity and attention deficits, joint pains and chronic skin diseases (such as eczema).
Dried apricots (dried apricots and apricots)
What foods contain potassium and magnesium the most, if you mean fruits? Apricots can be put in first place, and in dried form. So, half a glass of dried apricots include 756 milligrams of potassium.
This means that dried apricots provide a quick and easy way to add potassium to your diet. Scientific studies have actually shown that people who consume dried apricots and other dried fruits tend to have a more balanced diet with more nutrients, as well as lower body weight. In moderation, dried fruits may be beneficial. It is an excellent source of potassium in foods.
Garnet
Pomegranate grains and its juice are amazing natural sources of potassium (667 milligrams in one average fruit). In addition, this fruit is abundant in fiber, vitamins C and K, among other numerous nutrients. In addition to all of the above, pomegranate also falls into other lists of products that are exceptional in its benefits. He is an excellent aphrodisiac due to his ability to reduce cortisol in the body. Pomegranate juice is also considered the most healthy fruit juice in the world.
Coconut water: 1 cup - 600 milligrams (17 percent DV)
If you are looking for foods that contain potassium and magnesium the most, and prefer a liquid form, opt for coconut water. One glass of it includes 600 milligrams of potassium. If you use it in its natural form, you will receive a large amount of electrolytes. At the same time, there is not much sugar or calories in coconut water. This natural fluid is even used in some countries in emergency situations to avoid dehydration and vitamin deficiency.
White beans
What foods contain potassium and magnesium along with a lot of protein? In addition to the fact that white beans have a significant dose of potassium per serving (502 milligrams per half a glass), it also has a high fiber content. According to scientific studies, the use of this product helps reduce the risk of developing diabetes and heart disease. A high fiber diet also contributes to weight loss and good bowel function.
Bananas
If you ask most people the question about which foods contain potassium and magnesium, many will say that they are in bananas. It really is. One large fruit contains 487 milligrams of potassium. However, bananas are high in sugar and carbohydrates. For this reason, doctors recommend these fruits as a quick source of energy before or after training. Bananas contain essential nutrients that can help restore muscle and balance water retention. Exercise, especially intense, is one of the main reasons for lowering potassium levels, so it’s important for active people to consume potassium-rich foods like bananas. Scientific studies have also shown that bananas are rich in dopamine - the main hormone that boosts mood.
So, the above is a list of which foods contain potassium. What positive effects will become noticeable when used? Each aspect should be considered separately.
Strengthen heart health
First of all, a healthy heart is different in that it works in the right rhythm. Potassium plays a direct role in this, as does magnesium. If you have heart rhythm problems, potassium deficiency can easily play a role in this. In addition, with a lack of this mineral, blood pressure often rises.
Cramp reduction
One of the main benefits of consuming high potassium foods is to reduce muscle cramps and improve their strength. Muscle weakness, pain and cramps are common side effects of low potassium levels. This can happen if the athlete is dehydrated and does not consume enough food before and after training. Sources of potassium and magnesium in foods are also important in preventing the pain and cramps associated with premenstrual syndrome.
Stroke Risk Reduction
Several scientific studies have shown that people with normal potassium levels in the body have a lower risk of stroke. The risk of ischemic stroke, in particular, is lower in those who have a high concentration of this mineral in the body. Scientists believe that the positive relationship between an increase in potassium intake and a reduced risk of OMNK depends on the diet, and not on food supplements, which do not seem to have the same positive effect.
Decrease High Blood Pressure
According to recent scientific studies, the average modern person consumes too much sodium and too little potassium, which is very undesirable when it comes to the presence of high blood pressure. Scientists have proven that a diet high in potassium, especially from fruits and vegetables, lowers blood pressure. This is especially true if an increase in the amount of such foods is not accompanied by an increase in the amount of foods high in sodium. There is only one group of people who should not strive to consume too much potassium - those suffering from kidney diseases.
Reduced manifestations of cellulite
One of the main causative factors of cellulite accumulation is fluid retention. Most people consume too much sodium and not enough potassium. Sodium brings nutrients to your cells, where potassium helps remove excess waste from them. For this reason, if you reduce your sodium intake and start consuming potassium-rich foods, you can reduce the appearance of cellulite.
Osteoporosis
Studies have found a direct link between increased bone density and potassium intake. Citrate and bicarbonate are two salts of this mineral, which are naturally found in potassium-rich fruits and vegetables. Recent studies show that these salts can really improve the health of your bones and prevent osteoporosis.
It was also found that a high intake of potassium salts significantly reduces the excretion of both acid and calcium in the urine. Why is it important? Potassium salts really help the bones not to reabsorb acid, and also maintain a vital mineral content.
Muscle growth and development
As stated above, your body does require a significant amount of potassium to process and use the carbohydrates you consume. Regardless of whether it is a child or an adult, everyone needs this mineral for protein concentration and muscle growth. If you are younger in age and your body is still growing, potassium helps ensure that your growth continues at a normal healthy rate.
Your body is constantly trying to maintain a balance between two electrolytes: potassium and sodium. When sodium levels rise, potassium levels decrease, and vice versa. Therefore, it is important not to overdo it when creating a healthy diet. Remember the necessary daily intake of potassium and try to adhere to it.