top 10 potassium-rich foods

Top 10 Potassium-Rich Foods

Potassium, the Forgotten Mineral

Like sodium, magnesium, and calcium, potassium is an electrolyte, which means it helps conduct electrical charges in our body and is therefore absolutely essential for our heart and nervous system to function. Potassium also contributes

• To fluid balance
• To acid-base balance
• Participates in muscle formation
• Involved in carbohydrate metabolism

Do we need more to be interested in this healthy mineral?

Sodium and Potassium Balance

Sodium and potassium have a relationship in our body and there must be a balance between the two; although our kidneys do their best to maintain it, modern diets have jeopardized that harmony, as most processed foods are high in sodium and low in potassium. Among other reasons, this is because potassium is a highly soluble mineral, which means it is easily lost during cooking or processing. For example, a tomato juice, a food that in its natural state has 50 times more potassium than sodium, when purchased packaged at the supermarket, usually has twice as much sodium as potassium. Alcohol, caffeine, and sugar decrease potassium levels, as do intense exercise or sweating and episodes of vomiting or diarrhea. Long-term use of certain medications, such as aspirin, corticosteroids, or laxatives, also contributes to this. Among the early symptoms of chronic potassium deficiency are:

• First and foremost fatigue
• Muscle weakness
• Slow reflexes
• Dry skin
• Depression
• Mood changes (anxiety)

Benefits

Optimal health requires adequate levels of potassium. It is recommended that we consume twice as much potassium as sodium. The benefits of increasing potassium intake have been demonstrated by clinical and epidemiological studies:

• Decreased blood pressure
• Reduced mortality from cardiovascular diseases
• Prevention of conditions
• Kidney stones
• Reduced risk of osteoporosis
• Cardiac arrhythmias
• Glucose intolerance

Potassium-Rich Foods

The best way to increase our potassium intake is to consume more fruits and vegetables and include other potassium-rich foods. Therefore, I have gathered for you ten foods with high levels of potassium:

1. Avocado: with 975 mg per piece, this delicious fruit has twice as much potassium as a banana.
2. Dark Leafy Vegetables: one cup of cooked Swiss chard has 961 mg of potassium, while one cup of spinach has 839 mg.
3. Legumes: in addition to fiber, legumes are high in potassium: one cup of beans contains 1,181 mg. Lentils also have their share: 700 mg per cup.
4. Sweet Potato: if baked with skin, the figure reaches 926 mg. In terms of potassium, it is better not to peel them regardless of how they are prepared.
5. Coconut Water: with 600 mg of potassium, it is much better than any sports drink.
6. Yogurt and kefir: one cup of non-fat natural yogurt has 625 grams of potassium.
7. Salmon: once again, salmon appears on a list of healthy foods, this time for the 524 mg contained in a fillet.
8. Mushrooms: one cup of sliced fresh mushrooms, with only 28 calories, contains 428 mg. Other types of mushrooms, such as Portobello and Crimini, are also high in potassium.
9. Banana: an average banana has 105 calories and 422 mg of potassium. A study with cyclists showed that they achieve better results if they eat a banana before running instead of drinking a sports drink.
10. Melon: half a cup of diced melon has 215 mg of potassium and very little sodium, in addition to being rich in vitamins A and C.

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