Potassium is one of the basic minerals for the body because it helps to normalize the amount of water in the body, taking part in processes such as muscle contraction and relaxation. Thus, by noticing cramps or muscle weakness during intense physical exercise, we will need potassium to maintain the acid-base balance of our body, in addition to helping the production of proteins.
Potassium is optimal for the care of the heart in diabetic people, worrying about a defect in their levels, as it can lead to health problems such as hypertension, muscle pains, fluid retention, and kidney damage.
List of Potassium-Rich Foods
Potassium is mainly found in foods of plant origin, both in fruits and vegetables, ideally consuming about 4700 mg a day. An amount that can be easily achieved if a series of potassium-rich foods are added to the daily diet.
Algae
Today it is easy to find algae in specialized stores such as herbalists and supermarkets, extending their consumption thanks to their rich flavor, as well as their versatility. Thus, they can be prepared in both salads and tortillas. As for the amount of potassium they accumulate, some varieties of algae can be found up to 10,000 mg in every 100 grams of algae.
Pure chocolate
Pure chocolate can provide up to 1500 mg of potassium per 100 grams, also an interesting health food due to the amount of antioxidants and flavonoids it possesses.
Nuts
Nuts, especially almonds, pistachios, and Walnuts, have numerous nutritional properties, also contributing potassium in an interesting amount, about 700 mg per 100 grams. It’s important to eat them in moderation.
Green leafy vegetables
Green leafy vegetables such as spinach and chard also have a high percentage of potassium, reaching about 560 mg per 100 grams of food. Spinach and chard are two green leafy vegetables that you can add to your diet and take out all their nutritional properties by cooking them properly so they don’t lose their properties.
Dry fruits
Another of the potassium-rich foods that also deserve a hole in this list are dried fruits, especially ears and plumes. Fruits contain around 1000 mg per 100 grams.
Banana
Bananas are one of the most popular foods when it comes to talking about potassium-rich fruits. For its soft and sweet flavor, banana is a food you can easily introduce into your daily diet.
Avocado
Avocado, one of the healthiest fruits, is along with bananas one of the fruits with the highest amount of potassium. It is estimated that it can reach almost 500 mg per 100 grams of product.
Brócoli
broccoli, like other cruciferous ones, also offers an important contribution of potassium, about 450 mg per 100 grams you consume.
Potatoes
Like bananas, potatoes are a very common and simple food to add to the daily diet. Its potassium content reaches 420 mg per 100 mg, being ideal if they are consumed steamed or baked to prevent it from losing its nutritional properties.
Benefits of Potassium for Health
Now that you know potassium-rich foods, we’re going to discover the benefits of this mineral to health. Let us remember that potassium is one of the most important nutrients for our body to work fully; above all, it is an essential mineral for the health of the muscles and heart.
As indicated by WHO, the intake of 3510 milligrams of potassium per day in the adult population is recommended, and, to this end, nothing better than betting on foods that are rich in this type of nutrient. Here’s a list of the main benefits of potassium so you know everything it brings to the body:
- It contributes to improving intestinal transit and therefore prevents constipation and promotes the purification of the organism.
- It promotes the elimination of fluid retention, which is essential to clean the body and eliminate cellulite.
- It has a diuretic effect that is essential to eliminate the accumulation of toxins.
- It gives us a lot of energy, so it will be ideal to avoid fatigue or accumulated tiredness.
- Potassium also helps regulate blood pressure, so it is recommended for people with hypertension.