Potassium is one of the most important elements for our health.
Its presence in the required amount in the body will help maintain balance of fluids and electrolytes, to avoid the loss of calcium to keep your nervous system in good condition, to reduce the risk of stroke and blood pressure for people with hypertension, to protect blood vessels from oxidative damage, and more. Potassium in foods is one of the most important elements that nature gives us.
One of the most important functions of potassium is involved in the transmission of nerve impulses. Due to this trace element is controlled by the contraction of muscles, including the myocardium. That is why potassium is so good for the cardiovascular system. Also, this trace mineral regulates the exchange of water and maintains pH balance of the internal environment of the body. When shifting the pH to the acid side potassium helps to equalize the acid-alkaline balance.
“A lot of potassium in the greens. You should not refuse from its use in the winter under the pretext that it no nutrients. Yes, indeed, in winter greenery. But they are still there! Do not forget about the beneficial fiber they contain. A lot of potassium in bananas. Someone is “afraid” of this fruit, but it is actually one whole banana is only 100 calories and a lot of nutrients — the same potassium and healthy fiber food,” say the nutritionists.
We often discontinue this product because starch and carbohydrates. But this is not worth it. In one medium potato contains 900 mg of potassium. Eating only one potato at lunch as a side dish, you can get a little more than 1/5 of daily requirement of potassium. Potatoes also contains vitamin C, vitamin B6, iron and fiber (especially the peel). If you are worried about the shape, you may prefer baked potatoes without any additives in the form of sour cream or mayonnaise on.
2. Sun-dried tomatoes
Fresh tomatoes also contain potassium. But much more of it in dried tomatoes or tomato paste. We did not include in the list of tomato paste, as they often buy it in stores, although such paste in addition to tomatoes, there are still a lot of salt, sugar and artificial additives. From such tomato paste is better to abstain. Sun-dried tomatoes (in principle, and tomato paste) you can make your own. In the glass such tomatoes 1 contains 800 mg of potassium, which is about 40% of the daily recommended amount. Plus tomatoes contain a lot of fiber, vitamin C, vitamin E, improve digestive and immune system and is good for the heart.
Red and white beans is equally useful for the body. And both contain a lot of potassium in one Cup of red beans 600 mg, white — 1 000 mg of bean is high in fiber, protein and iron. It can be added to soups and salads.
4. Dried apricots
Delicious, filling and healthy option for a snack — it’s all about apricots. Concentration of nutrients contained in fresh apricot, increases in dry form. Therefore, 100 grams of dried apricot contains as many as 1,162 mg of potassium — more than in many other foods!
In fact, many dried fruits can boast a high content of potassium in its composition: raisins, dates, dried figs, etc. But among them I would like to extract and prunes, as the number of useful properties, he still wins. In addition to potassium (686 mg per ½ Cup), prunes contain vitamins B1, B2, C, magnesium, phosphorus and iron. And one study proved that the dried plum promotes bone: at the end of the experiment, the women who ate ten prunes a day stuff, bone density was higher than those who ate dried apples.
Avocado is one of the most useful fruits, the properties of which never tire to tell. One avocado contains 975 mg of potassium and also magnesium, phosphorus, iron, zinc, various vitamins and healthy fats that are so important for the heart and good skin condition. What else I love avocado, so it for its versatility — it can be added anywhere: salads, desserts, pasta, smoothies.
A permanent “member” of any lists of wholesome foods, important elements and vitamins. In 100 grams you can find 628 mg of potassium — more than in any other fish. In addition, the red fish is high in omega-3 and vitamin D. by the Way, Harvard scientists have discovered a pattern — the more fish in our diet, the longer life expectancy and the risk of death from heart disease can be reduced by as much as 35%.
Excellent garnish for fish and meat dishes, as well as a frequent ingredient of the most delicious smoothies contains 558 mg of potassium per 100 grams. Lettuce — the most useful thing that nature gave us. This is the kind of food you want to eat each day: a minimum of calories and maximum benefit.
Different types of squash — acorn and winter have a big supply of potassium: 100 grams of cooked acorn pumpkin it 437 mg, and in the winter — 448 mg. of Pumpkin still can be found on the shelves of our stores, so grab yourself one by far is to cook delicious dishes.
Freshly squeezed orange juice — a healthy start to the day. In addition to vitamin C and the b vitamins, folic acid, oranges contain a and potassium. In one glass of juice will “float” around 473 mg of potassium.