Potassium is a key nutrient for health which is an essential nutrient indispensable in every cell in your body.
However, the potassium value is not well known and recognized, although the primary role of potassium is to help the body balance fluid and help you concentrate, regulate heart rate and function. Furthermore, it also helps your muscles are functioning normally and continuously. You should add enough potassium per day to your body to have a healthy spirit, refreshing and to be able to prevent some chronic diseases. Moreover, excessive potassium deficiency can endanger your health in the long run. Therefore, you know how to add potassium to your body yet? The post will help you understand more about the important role of Potassium and potassium rich foods.
Important role of Potassium for your body
Potassium in the diet helps you limit high blood pressure. High blood pressure is also a main cause of stroke and heart disease. Potassium is an active substance that makes the arteries more flexible and removes excess sodium. Furthermore, Potassium can strengthen bones by reducing bone loss and reducing the risk of kidney stones. Therefore, adding potassium for your body through foods high in Potassium is necessary thing.
Foods high in Potassium
Experts suggest that you should take potassium from food sources, rather than taking supplements. Therefore, you should take note of the following 13 potassium-rich foods to plan for a meal that is more potassium.
- Sweet potato
Sweet potato has 542mg of potassium about 12% DV – Daily Values (DV) is the amount of nutrients you need for your body every day. This diet is based on a 2000 calorie diet a day. Sweet potatoes are also rich in vitamin A. Furthermore, sweet potatoes are delicious and easy to eat. You can eat sweet potatoes with eggs stuffed with bacon.
A surprising finding may be that you do not know an average baked potato has 941mg potassium (20% DV). Therefore, the potato is known as the foods high in the potassium. Moreover, you should eat cold potatoes to supplement the amount of starch that can fight gout.
- Tomato sauce
Tomato sauce is considered as the potassium rich foods because 105g of pasta topper contains a very high potassium content of 728mg (15% DV).
Eating 2 servings of fresh watermelon will give you 641mg of potassium (14% DV). Watermelon is also a great source of food that reduces the risk of cancer. You can also change to drink watermelon juice or processing to your liking.
Spinach is also a good source of potassium for the body. You should add 225g of spinach to frying pan with pasta; your body will get potassium of up to 540mg (11% DV).
150g of cooked beets will give your body 518mg (11% DV) of potassium. Therefore, the vegetable is known as the food high in potassium.
- Black beans
Black beans are not only rich in fiber, but also contain potassium that is great for the body. Eat 165g of black beans; you will get 739mg of minerals (16% DV).
- White beans
White beans can be the best source of potassium which you can easily choose in the grocery store. 262g of white beans have 1.189mg of potassium. That’s a quarter of the energy you need to replenish every day. In addition, 262g white beans also contain large amounts of 20g protein and 13g fiber is beneficial for your body.
- Canned salmon
Canned salmon is the preferred food of people who are lazy to cook. It is good for your heart health, because omega-3 rich salmon and canned salmon are also very easy to use. Every 5 ounces (about 28.34g) of canned salmon you will get 487mg potassium (10% DV) for the body.
- Japanese soybeans
Japanese soy is one of the most protein rich foods in the world. In addition, Japanese soybeans have the potential to provide potassium to your body. 155g of Japanese soybeans provide 676mg of potassium (14% DV).
- Red pumpkin
205g of cooked pumpkin has large potassium of 582mg (12% DV). You can make pumpkin with other delicious dishes such as sautéed, pumpkin and avocado if you like to eat butter.
Kale is also on the list of foods rich in potassium. 36g cooked kale contains up to 961mg (20% DV) potassium. You can prepare this vegetable to the body is full of nutrients such as calcium, iron and vitamins A, C, K.
Regular yogurt contains 573mg potassium (12% DV). In addition, yogurt provides half the daily calcium requirement for the body. Therefore, you don’t forget to eat the food every day.
When do you need potassium supplements?
In addition to the potassium intake in your diet, potassium levels in the body are affected by a variety of factors including kidney function, hormones, prescription, and non-prescription medications. People taking thiazide diuretics to treat high blood pressure may need more potassium. This is because thiazide diuretics reduce the amount of potassium present in the body. Steroids and laxatives also cause a severe reduction in potassium. In addition, when you use other medications for lowering blood pressure including beta blockers and ACE inhibitors, these drugs increase your potassium levels. If kidney function is impaired, you may need to limit your daily potassium intake. You should talk to your doctor about all the potassium-mediated drugs that help regulate your diet.
Hope that the post brings wonderful and necessary information about potassium to all readers. Furthermore, you will design for yourself and your family with nutritious and potassium meals for good health every day.