2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The products we consume are important for our body in different ways. They all contain various substances that are valuable to our body.
We will look which products contain the most potassium. However, before we get acquainted with this information, let's see why it is so necessary for us.
Potassium is a mineral that is needed for almost all processes in our body. The high content of the mineral in the body is extremely important in general for the heartbeat.
Helps the proper functioning of the kidneys, a useful and important mineral for muscles as well as bones.
If we are deficient in potassium, it will inevitably affect our body - we will feel physical and mental fatigue.
Potassium can be found not only in fruits and vegetables, but also in milk and meat.
Although foods in the past had a much higher percentage of potassium, and in our time we can get potassium, eating more certain foods.
Vegetables with potassium
When vegetables contain the most potassium in potatoes, tomatoes, dried hot peppers. We can not fail to mention vegetables such as spinach (and all leafy vegetables in general), artichokes.
Mushrooms
They provide about 0, 3 grams of potassium per 100 grams consumed. In addition, they can be prepared in many ways, combined with dozens of other foods and are low in calories, only 28 kcal per hundred grams. To be get more potassium, eat mushroom soup, fake tripe soup, mushroom pate, mushrooms in butter, stuffed mushrooms, mushroom salad, mushroom meatballs.
Potatoes
Probably everyone loves potatoes. If you have been careful to eat them so far, but it is rumored that they are unhealthy and fatty, you will probably be glad to know that you can eat them baked. In 100 grams of baked potatoes there are 0, 53 grams of potassium, so 15% of the daily requirement. However, it is good to know that this food is not recommended for diabetics. And yet, to secure more potassium through potatoes, you can prepare potato soup, sauteed potatoes, quick potato salad, vegetarian meatballs, classic ogreten, potato schnitzel.
White beans
It is a good source of fiber, protein and starch. It fills the daily need for iron, but it also is food quite rich in potassium, having 0, 6 grams of this mineral in 80 grams of white beans.
Spinach
Spinach contains in 100 grams 16% of potassium intakewhich we need to consume daily.
Fruits with potassium
Wed. fruits high in potassium are: bananas, raisins, dried strawberries, prunes.
Apricots
Did you know that actually dried apricots contain more potassium from fresh? A serving of 100 grams of dried apricots gives you almost 30% of the recommended daily dose. Apricots are also good for blood circulation because: They regulate blood pressure and body fluids. Prevent rheumatic diseases or arthritis. Put them in fruit salads, sorbets, apricot cakes, fruit creams.
Prunes
Except they are rich in potassium, fresh plums contain fiber and carbohydrates. From only 100 grams you get 12% of the recommended daily dose of potassium.
Prunes acquire a special nutritional value as a result of the dehydration process. This leads to an increase in the amount of simple carbohydrates.
In addition, prunes rapidly increase energy levels due to their high sugar content. These fruits fight constipation thanks to the fiber in their composition and reduce cholesterol levels. The prune diet will help you unload and to get potassium. But be careful if you have a sensitive stomach.
Raisins
Raisins provide 21% of the recommended daily allowance of potassium in a serving of 100 g. However, it is good to remember that these fruits contain a lot of sugar. Therefore, it is recommended to consume in moderation. You can put them in easy cakes, raw candies, pastries without baking, quick cakes, vegan bars.
Raisins also offer the following benefits:
- Relieve constipation;
- Useful foods for anemia are;
- Suppress fever;
- Regulate the tension of blood vessels;
- Lower blood pressure.
Figs
100 g portion of dried figs provides 19% of the recommended daily dose of potassium. Make your own jam from figs or cream from figs. There are many ideas for fig cakes.
Bananas
It is well known that bananas are among fruits richest in potassiumcontaining 10% of the recommended daily allowance. Bananas maintain the balance of fluid in the cells and help the proper functioning of the nervous, intestinal and muscular systems. Eat more banana bread, banana pancakes, banana cakes.
Kiwi
Kiwi is an exceptional fruit. Except potassium contains a large amount fiber and vitamin C. At the same time, kiwi strengthens the immune system and helps prevent digestive problems. Kiwi cake is all you need today.
Spices with potassium
Except in fruits and vegetables, potassium is also present in spiceswhich are very often used in our national cuisine.
We are talking about herbs such as parsley, basil, tarragon, chervil, turmeric, cumin, curry, oregano, paprika, hot pepper, cumin, celery seeds, fennel seeds, ginger, coriander, cloves, cardamom, garlic powder.
Other sources of potassium
Some legumes also contain a large amount of this valuable mineral for our body - potassium. It is mostly about ripe beans and soybeans. Of the meats best suited for potassium supply are chicken as well as red meats. Due to its wide distribution as a substance in various products - fruits, vegetables, spices, meat, potassium deficiency is a relatively rare condition.
Still, what are the signs of potassium deficiency?
Chronic fatigue
If you feel that you are never getting enough rest and not enough energy, a possible cause may be a lack of potassium. Every cell in your body needs potassium to function. If you get tired even though you get enough sleep, you may be to blame for your lack of potassium. (Unhealthy diet, stress or lack of sleep can be a cause of chronic fatigue, so you should not rush to conclude that potassium deficiency is the main cause before visiting the family doctor!).
Muscle spasms
Potassium plays a key role in the contraction of muscles, including those in the heart muscle. Thus, muscle spasms are symptoms that transmit potassium deficiency. Severe potassium deficiency not only affects the proper functioning of muscles, but can even lead to the destruction of muscle tissue.
Dizziness
Potassium levels can vary throughout the day, and a large drop can slow the heart rate, causing you to faint from low blood pressure. This reaction is not common and can be caused by other factors, but it is important to go for a consultation. Heat and tingling in the hands and feet are another sign that should not be ignored.
Hypertension
Without enough potassium, blood vessels can deteriorate, leading to hypertension. Heartbeat is one of the main symptoms of potassium deficiency in the body, affects the rhythmic contractions of the heart and causes strong and rapid beats.
Swelling of the abdomen
When it occurs potassium deficiency, the body tries to regulate sodium levels and affects the muscles of the stomach and intestines, causing bloating, abdominal pain, cramps or constipation.
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