We present eleven foods that contain a huge amount of potassium and are great for our health – they say, especially for heart health and, for example, to lower blood pressure. Let’s take a look at these foods.
Potassium is one of the most important electrolytes, necessary for the normal functioning of the cardiovascular system and kidneys, transmission of nerve impulses, bone and tooth strength, muscle function, water balance, metabolism of carbohydrates and proteins.
Potassium deficiency can cause muscle pain and cramps, weakness, dizziness, constipation, and irregular heartbeat. The recommended amount of potassium for adults is 4,700 milligrams (or 4.7 grams) per day, but the average daily intake of potassium is estimated to be almost twice as low – it is estimated to be only about 2,500 milligrams.
Heart disease is the leading cause of death in the world, and risk factors for the development of these diseases include high blood pressure, cholesterol, poor lifestyle habits and a family history of the disease. While some of these factors are under your control, you can make some changes to prevent the disease from developing.
It is always wise to consult your doctor before changing your diet, but it can still benefit everyone to add potassium to their meals. Here are the foods that contain the most.
- WHITE BEANS Nutrition professor dr. Linda Van Horn claims that white beans contain about 1500 mg of potassium per 100 g.
- SWEET POTATOES This healthy carbohydrate is tasty and full of nutrients such as vitamin B and magnesium, and just one serving of sweet potatoes contains about 950 mg of potassium, which is 20 percent more than the daily recommended dose. Sweet potato peels are supposed to be full of nutrients, so there is no need to peel the potatoes.
- AVOCADO The benefits of avocado are impressive. Avocado is a fruit full of vitamins and minerals, but also fat. But these are oleic acid fats, the same as those found in olive oil. Just 100 grams of avocado contains 14 percent of the recommended amount of potassium (per day).
- GREEN VEGETABLES Dark-leaved vegetables such as spinach are an excellent source of potassium – one serving of cooked spinach contains about 839 mg of potassium, which is also about 60 percent of the recommended vitamin A intake.
- WATERMELON One large slice of watermelon contains about 320 mg of potassium.
- COCONUT WATER Pour yourself a glass of coconut water and you will get about 13 percent of the recommended daily amount of potassium, more precisely – about 600 mg of potassium, with the addition of magnesium, phosphorus and calcium and electrolytes.
- WISHES These vegetables belong to the group of healthy foods that contain many nutrients, including potassium.
- BANANAS Bananas are an important source of potassium and contain about 450 mg of this mineral. dr. Van Horn advises that both oranges and kiwis are a good source of potassium. Can’t you give up bread? Choose this ‘pandemic’ because it is best for digestion and lasts a long time
- ORANGE JUICE All citrus fruits are actually a good source of potassium. Experts say one glass of orange juice is supposed to provide about 460 mg of potassium.
- DRIED APRICOTS No matter how you eat them, one handful of dried apricots provides you with about 7 percent of your daily amount of potassium, and about 8 pieces of this dried fruit provide you with 350 mg of potassium.