Many people don’t think regarding this important mineral, and they don’t get enough of it. But what you do not know is that you need potassium in your life by focusing on rich sources and including them in your diet.
Potassium constitutes 5% of the total minerals in the body, and it is classified as one of the most important minerals that cells and organs in the body need to function properly.
Potassium helps maintain fluid balance in the body, transmit nerve impulses, relieve muscle spasms, and aid relaxation. It also plays an important role in the accumulation of proteins and sugar.
“A diet high in potassium and low in sodium reduces the risk of high blood pressure and strokes. Despite its importance, many people do not get enough potassium in their diet,” explains dietitian Anna Taylor.
What is the recommended amount?
Taylor notes that “the recommended amount is 2,600 mg/day for women and 3,400 mg/day for men. The old recommendation was 4,700 mg/day but the National Academy of Sciences and Medicine revised the recommendations in 2019.”
What foods are rich in potassium?
Taylor recommends including these potassium-rich foods to get this important mineral.
*potato
Potatoes are a good and smart choice, but you have to keep the peel to get the nutritional minerals. A medium-sized baked potato with its skin contains more than 900 mg of potassium, while a sweet potato with its skin contains 500 mg of this mineral.
* legumes
Beans are a rich source of potassium, as white beans contain 600 mg per ½ cup. Pinto, lima, and northern beans contain more than 350 mg per 1/2 cup. Soybeans and lentils are also a good source of potassium.
*seafood
Fish contains a relatively large amount of potassium, and some types such as salmon, tuna and mackerel contain 400 mg of this mineral, while shellfish contains 500 mg.
* Leafy vegetables
Half a cup of cooked spinach contains more than 400 mg of potassium, Swiss chard contains 450 mg, and green beets have 600 mg.
* Dairy products
We know dairy products are rich in calcium, but they are also a rich source of potassium. One cup of low-fat or fat-free milk contains 350-380 mg of potassium, and a cup of yogurt contains 500 mg, in addition to what the yogurt contains good probiotics and proteins.
* tomatoes
A cup of chopped tomatoes contains more than 400 mg of potassium, while tomato juice or tomato puree contains 500 mg.
* the fruit
It is known that a medium banana contains a high amount of potassium, regarding 422 mg. But peaches, cherries and grapes make up an important proportion on this list. It must be noted that potassium is lost if the fruit is boiled.
* Avocado
Half a cup of creamy avocado contains 364 mg of potassium.
* Fruit juices
People often turn to fruits to take advantage of the fiber and other dietary minerals. But fruit juices may be a good option to take advantage of the potassium content in them. Peach and carrot juice contains a large amount of potassium, regarding 689 mg per cup of carrot juice, and 700 mg in prune juice.