When thinking about a healthy diet, it is important to integrate many foods in potassium. Like magnesium and iron, potassium is an essential mineral that we must function. “This is one of our body’s essential micro nutrients. In other words, our body does not make it and must be consumed through the food source. ” Elizabeth SharpMD, IFMCP, Board certification doctor and founder of health meet well -being. “Potassium plays an important role in adjusting fluid balance and maintaining proper muscles and nerve functions.”
Experts say that the best way to get enough amount is through versatile diets, and if you are lucky, this minerals can be easily found in food, drinks and supplements. Samantha Dieras, director of Outpatient Nutrition Service, SINAI HOSPITAL, said, “If you eat food below, you will provide a wide benefit beyond potassium. “Fruits and vegetables include various vitamins, minerals and fiber that vitamins, minerals and fiber work with our bodies.”
So keep in mind everything, and you should include the best potassium foods you need to try.
banana
Perhaps the best -known potassium -rich food, banana, is the best choice of two experts. According to the National Institute of Health (NIH), in one medium size banana Potassium 422mm (Mg).
orange
Orange is more than just providing vitamin C. Sharp lists it as another great potassium source. Only one cup of orange juice 496 mg of minerals.
apricot
Another fruit full of potassium, half a cup of dried apricot 755 mg.
avocado
Sharp also lists avocados as a great food source for potassium demand. According to the US Department of Agriculture (USDA), avocado 100 grams (G) Potassium 507 mg.
tomato
Many types of tomatoes can be a great source of potassium. According to NIH, only one raw tomato 292 mg Minerals. USDA says it can be provided by tomato paste. 198 mgTwo -thirds of a cup of tomato paste 1,010 mg potassium.
potato
NIH lists potatoes as one of the best sources of potassium for our diet. One middle baked potato can Provide 610 mg Minerals.
sweet potato
If you prefer sweet potatoes over white, you are lucky: according to USDA, in 100 grams of starch 486 mg potassium.
squash
Squashes packaged in vitamins and nutrients are full of potassium. According to NIH, a glass of Smarked Squash Give 644 mg Minerals.
grapefruit
Sharp: Another choice of grapefruit juice can provide potassium boosts. According to USDA, a glass of grapefruit juice 400 mg of minerals.
spinach
Spinach contains important nutrients and vitamins needed for a healthy diet, so there is no shock that it is a great source of potassium. According to USDA, the cooked spinach half cup 287 mg of minerals1 cup of menstrual spinach There is 167mg.
bean
Soybean diets that meet both potassium and protein demands make good choices. According to NIH, canned beans 1 cup 607 mg potassium.
pineapple
If Sharp likes sweet fruits, it is recommended to integrate pineapples into the diet. According to USDA, it is included in 100 g 137 mg potassium.
Whole grain
Rice, Quinnoa, Oat and other core grains have another great potassium source. 350 mg of mineralsAnd 100g brown rice is included 265 mg.
Black strap molecure
Another choice of Sharp; BlackStrap Molasses is a nutrient -filled sugar product that can be made from most sweeteners. Studies have shown that the 1 ounces of Black Strap Molar are rich. potassiumHowever, because the sugar level is still high, this point would be rarely used.
Beans and plants
Most of the foods under the beans and plants (lens beans, chickpea beans, soybeans, etc.) other than soybeans are the excellent sources of potassium: 100g lens beans Minerals’ 949 mgAnd 100g dry chick beans give you 1,070 mg.
chicken
Fruits and vegetables are not the only food packaged with potassium. Many meat also helps to fill the void. According to NIH, 3 ounces of baked chicken breasts 332 mg of minerals.
salmon
If you are looking for a fish option, salmon is the best way. According to Nih 326 mg potassium.
What does potassium do for the body?
Potassium is a lot. According to Dieras, it is mainly helped to control blood pressure, improve bone mineral density, and manage blood sugar levels. It also helps to prevent the development of kidney stones. If there is not enough potassium, Sharp is tired and weak, and can experience muscle spasms, promoting, high blood pressure, posture hypotension or heart arrhythmia, Sharp says.
But too much potassium can be bad. Sharp says that a large amount of nutrients can cause side effects such as diarrhea and gastrointestinal pain. She added that excessive amounts can potentially cause heart arrhythmias because potassium plays an important role in muscle contraction. The good news is that if you get potassium through food, you don’t have to worry about it. It’s just a true concern for intravenous or drip supplementation. Dieras said, “Excessive potassium is excreted in urine. “Excessive intake caused by food and drinks has shown that it harms the body of a person with a normal kidney function.”
In addition, if you are struggling with kidney function or if you are taking certain drugs that can cause potassium accumulation, you might want to keep in mind about potassium intake. Therefore, make sure that the medicine you take in consultation with your doctor does not have a negative effect on the amount of potassium.
How much potassium is needed a day?
SHARP says that there is no fixed amount (aka allowance) recommended for potassium. But the National Science, Engineering and Medical Academy (NASEM) established appropriate AI guidelines to prevent potassium deficiency. Adults between 19 and 50 years old 2,600 ~ 3,400 mgDepending on sex or pregnancy.
And there are supplements to help you get enough potassium in the system, but both experts agree that the best way is to be through a balanced diet. DIERAS said, “Food and drinks should be the front line for appropriate potassium intake. “If you eat a diet with high fruits, vegetables and protein, you should be able to get the appropriate amount to avoid deficiency.”