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Prevent Potassium Deficiency by Consuming These High Potassium Containing Foods

Potassium is one of the essential nutrients the body needs, so it needs to be consumed regularly. Foods that contain potassium are very easy to find, and can be added to the daily diet.

Potassium is a type of electrolyte that has an important role for the health of the body. The function of potassium, among others, is to maintain fluid and electrolyte balance in the body, ensuring that the brain, nerves, muscles and heart function normally.

Not only that, potassium also helps stabilize blood pressure, prevents strokes, heart disease, kidney damage, and bone loss. Lack of potassium can cause various health problems, such as fatigue, muscle weakness, tingling, nausea, constipation, and heart rhythm disorders.

The recommended intake of potassium for adults is 4500 - 4700 mg per day. The recommended intake of potassium is from food. If you want to take potassium supplements, it's best to consult your doctor first.

Foods That Contain Lots of Potassium


Almost all the food you eat everyday actually contains potassium. However, here is a list of foods with a higher potassium content:

1. Bananas

Each banana contains about 420 mg of potassium. The complex carbohydrates and fiber in it are also able to make the stomach feel fuller for longer and help increase energy. In addition, bananas also contain other important nutrients, such as antioxidants, vitamin B6 and vitamin C.

2. Potatoes

In one potato, it contains 600 mg of potassium. Potatoes also provide a variety of other nutrients, including carbohydrates, vitamin B6, vitamin C, fiber, and iron.

However, pay attention to how the potatoes are served. Baking is one of the best ways to prepare potatoes. Also, avoid adding other ingredients, such as sauces, salt, or cheese, to excess.

3. Sweet potatoes

Sweet potatoes are said to have a higher potassium content than bananas. The potassium content of one medium sweet potato can reach 700 mg. Moreover, sweet potato calories are classified as lower and are equipped with fiber, carbohydrates, vitamin C, and beta carotene which are beneficial for the body.

4. Tomatoes

Fresh tomatoes are a great source of potassium. However, tomatoes that have been processed into sauces, or tomatoes that have been dried contain more potassium. The potassium content in a bowl of dried tomatoes can reach 1800 mg.

Apart from being high in potassium, dried tomatoes are also rich in other nutrients, such as fiber, protein, lycopene, and vitamin C which are very good for helping to boost the immune system.

5. Red beans

Red beans are a good source of potassium. In 100 grams of red beans, it contains about 600 mg of potassium. After boiling, red beans can be consumed directly or mixed into salads. Other options that are also rich in potassium are soybeans and edamame.

6. Avocado

One avocado contains about 900 mg of potassium. Avocado can be mixed in a variety of foods, or used as juice along with banana, coconut water, and low-fat yogurt.

7. Seafood

Most types of seafood are high in potassium, especially shellfish, tuna, salmon and mackerel. In addition, sea fish is also rich in omega-3 fatty acids and vitamin D.

Even so, you need to be careful about eating sea fish. Make sure the fish you are consuming does not have high mercury content. In addition, avoid processing fish by frying it.

8. Milk

One glass of milk contains about 350 mg of potassium. While fat-free milk, can reach nearly 400 mg of potassium. The higher the fat content in milk, the lower the potassium content.

Yogurt can be an alternative to dairy products that are rich in potassium. One cup of yogurt contains 350-500 mg of potassium. Another benefit of yogurt is that it contains probiotics which are good for digestion.
 

9. Radishes

This white vegetable that looks like a carrot is also rich in potassium. One cup of radishes (156 grams) can provide you with 572 milligrams of potassium or 12 percent of your daily requirement.

Apart from that, radishes are also a good source of vitamin C and folate which are essential for healthy skin and tissue, cell division, and can prevent birth defects.

10. Spinach

Spinach is known as a very nutritious vegetable. One cup of cooked spinach (180 grams) can provide 18 percent of your daily intake for potassium. That's why spinach can be a good choice for those of you who want to increase your potassium.

In addition, spinach also provides vitamin A almost four times more than the daily requirement, vitamin K, and calcium intake of 30 percent of the daily requirement.

11. Oranges and Orange Juice

Not only are they rich in vitamin C, oranges are also a good source of potassium. A cup of orange juice can provide 11 percent of your daily intake for potassium. In addition, this fresh, sour fruit is also rich in folate, vitamin A, thiamine, and antioxidants.

A study shows that people who regularly drink orange juice may be better able to meet their vitamin and mineral needs and have a healthier diet. They are also less likely to be obese or have metabolic syndrome.

But remember, make sure the orange juice you drink is made from 100 percent orange juice and without added sugar. It would be even better if you consume citrus fruits rather than juice as a source of vitamins and minerals.

12. Beets

This dark red beet with a naturally sweet taste can also be a food choice to help you meet your body's potassium needs. A cup of beets (170 grams can provide potassium intake of 518 milligrams, the equivalent of 11 percent of daily needs).

Apart from that, beets are also rich in folate and manganese. The pigments that give beets their deep red color can also act as antioxidants that can help fight oxidative damage and inflammation. The potassium content in beets can also improve blood vessel function and reduce the risk of heart disease.

Although it has various benefits, potassium is not recommended to be consumed in excess, especially in people with kidney disease and heart problems. If you have certain medical conditions, you should first consult with your doctor about the recommended amount of potassium intake.

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