Potassium is a mineral found in many foods which is essential for human health and play a very important role in virtually every facet of our health. Together with sodium, protein, chloride, iron, calcium along with some different electrolytes. Potassium plays a main role in maintaining normal fluid and water balance.
It is responsible for regulating fluid balance and blood pressure, keeping kidney and heart function, assisting to host nerves and transmit nerve signals, also playing a part in maintaining bone density.
Our bodies cannot make potassium; therefore it has to be obtained through our diet. Many foods offer potassium, such as vegetables, fruits, legumes, nuts, dairy products, legumes, fish and poultry. In addition, it can be seen in salt substitutes in the kind of potassium chloride. Individuals who have a balanced diet may meet their everyday potassium requirements
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Health Benefits of Potassium
Potassium is a necessary component of your body as it helps your body in many ways. Read on to discover some benefits of potassium and how you can get more of it in your diet.
One of the health benefits of Potassium is that it is used for energy, especially for high-intensity workouts. Potassium is a natural diuretic and it works by forcing water out of your body.
Potassium also helps in the maintenance of normal brain function. Studies have shown that people with normal levels of potassium in their blood show lower levels of mental decline.
Studies have also shown that those who are low potassium have high amounts of cholesterol in their blood. The high amounts of cholesterol in their blood cause a rise in blood pressure which can lead to heart disease. Therefore, regular consumption of Potassium will lower your chances of developing any of these diseases.
Your daily meals should consist of foods that are rich in Potassium. It is recommended that you add in extra foods such as bananas, apples, carrots, legumes, yogurt, and nuts such as almonds and cashews. In addition, drink as much water as possible, this helps you retain the potassium in your body.
One of the benefits of potassium is that it is very easy to digest. When your stomach is full of food, the enzymes that are needed to digest your food are being produced. If there is not enough potassium in your diet, you will be unable to absorb the nutrients from the food and thus will feel sluggish.
Potassium Rich Food
The most common source of potassium is food. And the best is a balance diet. Don’t be surprise; a proper balanced diet is enough for daily potassium need to body. Potassium-rich sources include:
- Lean meats
- Whole Grains
- Beans and Legumes
- Nuts like almonds, walnuts, and cashews
- Water much as possible
Fruits High in Potassium
Oranges are rich in potassium, Vitamin C and Calcium. It is made up with 87% of water, and contains high minerals and vitamins, such as potassium, Vitamin C, Iron, Calcium, Phosphorus, Protein and Fiber. According to study 180g of oranges contains Potassium 325.8mg, Phosphorus 25.2mg, Calcium 72mg, Vitamin C 95.8mg, Iron 0.2mg, Sugars 16.8g, Fiber 4.3g, and 85 Calories.
Bananas are very high in potassium, and also have many other health benefits. 1 cup, sliced around (150g) contains the 537mg of Potassium, 134 Calories, 3.9g of Fiber, Sugars 18.3g, Vitamin C 13.1mg, Iron 0.4mg, Phosphorus 33mg and Calcium 7.5mg.
This is another fruit which is rich in potassium even it contains more potassium than in banana. Avocados of 190g contains 974.9mg of Potassium, 104.5mg of Phosphorus, Calcium 24.1mg, Vitamin C 20.1mg, Fiber 13.5g, Sodium 14.1mg, Saturated Fat 4.3g, Calories 305.
Guavas are the fruit which contains 688.1mg of Potassium only in 160g. Along with the good source of potassium Guavas also rich in Vitamin C, Phosphorus, Calcium and Fiber.
Kiwi is the delicious fruit which is also an excellent source of potassium. One cup or 175g of kiwis are the rich sources of 561.6mg of Potassium, 166.5mg of Vitamin C, and 5.4g of Fiber.
Many other fruits such as Cantaloupe, Pomegranate, Apricots, Honeydew Melon, Cherries, Dried Apricots, Litchis, Mangoes, Blueberries, and Strawberries are the some other popular fruits which have high source of potassium.
Many studies said that, kiwi fruit also helps in improving blood platelets quickly. Kiwi also has some other health benefits like Boosts immune system, improves asthma health, Helps in common sickness alignment, Controls blood pressure, and more.
Vegetables High in Potassium
Not only Fruits, Beans, nuts are rich in potassium, but vegetables are also the best sources of potassium. Vegetables that are rich in potassium are Beetroot, Potatoes, Mushroom, Tomato, Spinach, Broccoli, and Green Pea are the some commonly used vegetable in everyday life at home. Therefore, we mentioned above, a balance diet is enough for day potassium need.
Beetroot is an excellent source of potassium, even we can eat it either cooked or as a salad. Only 150g of Beetroot contains 1309mg of potassium, 347mg of Sodium, Fiber 4. 2g, Vitamin C 35.9mg and others minerals. Beet root also helps in blood pressure control, improves skin glow, reduce cholesterol, and more.
Potatoes are most commonly used vegetables; even a lot of vegan snacks are incomplete without Potatoes snacks like potato chips, burger, etc., are tasteless without potatoes.
Not only these potatoes are the vegetable which contains high potassium, only 170g of potatoes have 925. 6mg of potassium. Along with this it is also rich in other components such as Phosphorus, Calcium, Carbohydrate, etc. Potatoes are also used is many delicious Indian recipes such as Tikki, chat, Aloo chat etc. A simple baked potato with dinner is a great source of potassium.
Only 150g of Mushroom contains 555. 4mg of Potassium. You can eat mushrooms as raw or cooked. It is also used as a salad. In India Matar Mushroom recipe is very famous. Even 150g mushroom also contains Phosphorus 135. 7mg, Iron 2.7mg, Calcium 9.4mg, Vitamin C 6.2mg, Vitamin D 0.3mg, Fiber 3. 4g etc.
It also helps in getting rid of common health problems, and improves immunity naturally.
Spinach is one of the richest mineral vegetable. It contains high Iron, Potassium, Calcium, Phosphorus, Vitamin, Fiber, Carbohydrates, and Sodium. Spinach can be eaten as cooked, raw or salad. Many people like to drink spinach juice form with extra ingredients. Only 175g or spinach contains 838. 8mg of Potassium.
Spinach is one of the popular Indian dishes, and palak paneer (Spinach with cottage cheese) is the most popular dish in India. And in India Spinach (palak) also famous for “Sarso k Saag with Makki ki Roti”. Indians enjoy over 100 of India recipes of Spinach.
Even spinach also has many health benefits such as it is good for eye vision, help in improving immunity system, improve digestion, etc.
Conclusion: To complete your body potassium need you don’t need to add anything more to your diet. But you only need to take proper healthy diet, that’s enough.