Potassium is essential for keeping our body healthy. Adequate potassium intake is very important, especially considering the Korean diet, which consumes a lot of sodium due to salty foods such as kimchi. This is because potassium helps flush sodium out of the body. Consuming too much sodium and too little potassium increases the risk of cardiovascular diseases such as cancer, heart disease, high blood pressure, and stroke.
Potassium helps our body maintain a stable state necessary for survival by transmitting nerve impulses in balance with sodium. When either potassium or sodium is insufficient, not only our nerve transmission is abnormal, but also muscle cramps occur.
Potassium also plays a role in sending oxygen to the brain, improving brain function, helping to process waste products in the body, and lowering blood pressure.
rightRinara’s recommended daily intake of potassium is 3.5g and sodium is 2g. However, patients with kidney disease should be careful not to consume too much potassium.
Potassium is found in almost all foods, especially It is found in a lot of vegetables, seaweed, potatoes, legumes, etc. It is also found in abundance in some fruits, including bananas. American health media ‘Web MD’ introduced bananas and other representative foods that are rich in potassium and good for health.
lima beans
Lima beans, a relatively unfamiliar ingredient in Korea, are rich in iron and fiber, but contain relatively little sugar and fat. It can be eaten as a salad or as a side dish.
potato
Potatoes, low in calories, cholesterol, and saturated fat, are also a good source of vitamins B1, B3, and B6. How you cook your potatoes is important. It is better to boil it rather than fry it and eat it with various vegetables and salads.
prune
Dried plums are known to be good for constipation as they are rich in fiber as well as potassium. However, you should be aware that dried plums usually sold contain a lot of sugar.
avocado
Avocados are high in potassium along with vitamins A, C, and E. They are also high in monounsaturated fats, which can help lower cholesterol levels.
watermelon
Watermelon, a typical summer fruit, is mostly made of water. For this reason, eating watermelon also helps you stay hydrated. It is rich in nutrients like lycopene, which can help fight inflammation when exercising in the heat.
sunflower seeds
Sunflower seeds, which are loved as snacks in many countries around the world, are also rich in potassium. By including sunflower seeds in your diet, you can get potassium as well as protein and B vitamins.
cooked spinach
Spinach contains a variety of nutrients as well as potassium. It also contains magnesium, iron, fiber and vitamin C. Not only are they low in calories, but they are also low in sugar and fat, making them an excellent source of potassium.
raisin
Raisins are widely used in salads, vegetable dishes, and desserts. However, it contains a lot of sugar, so excessive consumption should be avoided.
tomato
It is well known that tomatoes are good for health. Tomatoes are rich in potassium and also contain lycopene, which helps prevent cancer, heart disease, and high cholesterol.
salmon
Salmon is also a potassium-rich food. However, cultured foods contain slightly less potassium than wild ones. It contains omega-3 fatty acids that are good for the heart.
Orange juice
It is much healthier to eat raw oranges rather than concentrated juices. Eating natural orange juice not only provides potassium but also provides fiber from the pulp. It is also rich in vitamin C.