2023-09-07 20:59:31
Most people consume too much sodium through salt and do not consume necessary potassium, according to the WHO / File
Potassium often goes unnoticed. Not much is thought regarding this mineral, but it is an important nutrient and not enough of it is consumed.
According to the World Health Organization, most people get too much sodium through salt and don’t get the recommended amount of potassium. More than 3.5 grams per day should be ingested.
That difference between more salt and little potassium has its health risk. A high intake of salt and insufficient potassium contributes to high blood pressure, which, in turn, increases the risk of coronary heart disease and stroke, the United Nations health agency has warned.
Potassium is a mineral that plays an important role in the function of the heart, kidneys, muscles, and nerves. A low potassium level can raise your blood pressure, increase your risk of kidney stones, and even pull calcium out of your bones.
Bananas have potassium. But they are not the only fruits. Most also have that nutrient / File
In dialogue with Infobae Silvina Tasat, a nutritionist and member of the Scientific Subcommittee of the Argentine Nutrition Society, “potassium consumption is key to muscle contraction. It is essential to maintain a good state of the cardiovascular system”.
In addition, he added that “all fruits and vegetables are sources of potassium. Although some have more than others. No extra supplement is needed if you eat fruits and vegetables every day. The DASH diet involves more fruits and vegetables to mainly prevent hypertension.”
According to Anna Taylor, nutrition specialist at the Cleveland Clinic in the United States, there are different ways to incorporate potassium into your diet. Eating a banana is not the only way out.
“Diets high in potassium and low in sodium may reduce the risk of high blood pressure and stroke,” Taylor said. Foods to ingest more potassium are:
To preserve their properties, it is advisable to cook the potatoes with their skin on (File)
Potatoes are a smart choice, but you have to leave their nutrient-rich skin intact, according to the Cleveland Clinic expert. A medium baked potato with skin contains more than 900 milligrams of potassium. One with skin? More than 500 milligrams.
Roasted with the skin on, they are the best option, since much of the potassium in the potato is in the skin. If eaten roasted with salt-free seasonings, excess sodium is avoided.
In contrast, French fries contain added fat from the oil and the frying process. That is why they are a less healthy option. French fries also often contain large amounts of sodium, which can counteract the benefits of potassium.
Different types of beans or beans contain different levels of potassium (File)
Beans or kidney beans are also a good source of potassium. White and adzuki beans (also called reddish-brown beans native to East Asia) have around 600 milligrams per half-cup serving.
People often prefer whole fruit to juices or juices because whole fruit is a good source of fiber. But don’t rule out juices entirely. Both prune juice and carrot juice contain a lot of potassium. About 689 milligrams for a cup of carrot juice and more than 700 milligrams for the same amount of prune juice.
Orange juice and pomegranate juice are also good choices, each containing regarding 500 milligrams per cup. The specialist from the Cleveland Clinic recommended, however, watch the portions for their sugar content.
It is advisable to incorporate more fish in the diet to increase the consumption of potassium (istock)
Popular fish like salmon, mackerel, sole, and tuna contain more than 400 milligrams of potassium in an 85-gram fillet.
“You have to keep in mind that all vegetables and fruits are a source of potassium,” the Tasat specialist told Infobae.
As Popeye promoted, spinach is also rich in potassium. Half a cup of cooked spinach contains up to 400 milligrams of potassium. The same amount of chard contains more than 450 milligrams and beet greens more than 600 milligrams.
Natural yogurt contributes potassium, protein and healthy probiotics / File
In addition to being a source of calcium, dairy products also provide potassium. A cup of skim milk contains between 350 and 380 milligrams of potassium. And plain yogurt provides over 500 milligrams per cup (not to mention the healthy protein and probiotics).
A cup of tomatoes provides more than 400 milligrams of potassium, while a cup of tomato juice or puree more than 500 milligrams.
Of course, bananas may be the best known source of potassium. In fact, a medium banana contains regarding 422 milligrams. The plantain, a cousin of the banana, is also rich in potassium.
Cantaloupe, avocado, dates, nectarines, and oranges contain more than 250 milligrams per half-cup serving. Dried peaches, apricots, prunes, and raisins are also good sources.
Eating foods rich in calcium and potassium was found to prevent recurrent kidney stones/File
Recently, a study from the Mayo Clinic in the United States indicated that including foods high in calcium and potassium can prevent the recurrence of kidney stones.
These stones can cause excruciating pain and are associated with chronic kidney disease, osteoporosis, and cardiovascular disease. People who have had a kidney stone for the first time have a 30 percent chance of developing another within five years.
Researchers at the Mayo Clinic developed a study prospective study to investigate the impact of dietary changes. These results show that a diet fortified with foods high in calcium and potassium can prevent kidney stones that are symptomatic and recurrent.
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