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Well-being depends on the balance of vitamins and minerals in the body. Potassium helps to maintain health to a large extent. This element, included in the periodic table, is responsible for metabolic processes, maintaining cells, removing toxins. The substance also controls the intake and absorption of nutrients. It is important to consider the list of foods rich in potassium when composing your daily diet. A deficiency of the element leads to increased blood pressure, decreased concentration and the development of depression.
Where and what foods contain potassium
The substance performs dozens of functions in the body. The most important are:
- support of acid-base balance and muscle activity;
- ensuring water-salt balance and metabolism;
- oxygen supply to the brain;
- removal of excess fluid.
Eating foods rich in potassium helps to control the work of myocardial muscles, excretory and cardiovascular systems in general. It is known that up to 98% of the element is contained in the area of cells. With its lack, there is a violation of the intake and assimilation of other nutrients. There is a failure in the functioning of the whole organism.
The intake rate of the substance depends on age characteristics and lifestyle:
- children - from 650 to 1700 mg;
- adults - from 1800 to 2200 mg;
- pregnant women - 3500 mg;
- athletes - 4500 mg.
The inclusion in the menu of foods saturated with potassium prevents the occurrence of stagnation of excess fluid in the body, cramps of the lower extremities, brittle and dry hair. Hypokalemia provokes a violation of both mental and physical development in children.
Sources of Potassium in Plant-Based Foods
The substance prevents muscle fatigue and weakness. Various foods are named that are high in potassium. Plant sources include:
- potatoes;
- beans;
- tomatoes, pumpkin, onions;
- dried fruits;
- pearl barley and semolina;
- avocado, oranges, grapes, grapefruit;
- spinach.
Animal products that contain potassium
The substance is responsible for the course of vital processes in humans. Potassium-fortified foods should be consumed daily. The element contains not only plant foods. The following foods from animal sources increase blood potassium:
- egg;
- dairy products (sour cream, yogurt, butter, cottage cheese, cheeses);
- pork fat.
Top 10 foods high in potassium
The element contains various names. Some foods are champions in potassium.
Potatoes
Many people do not consider this vegetable to be a healthy diet. However, boiled or baked potatoes are beneficial for the body. One tuber contains about 900 mg of the substance, which is half the daily value.
Vegetables are not only the highest potassium foods. The root vegetable includes fiber, B vitamins, iron and ascorbic acid.
Sun-dried tomatoes
Nutritionists recommend eating both fresh vegetables and tomato paste. The absence of preservatives and a large amount of salt is essential.
Beans
A potassium-containing product for the heart and blood vessels has 2 main varieties. In 100 g of red beans, approximately 600 mg of the element is present, and in white beans - 1000 mg. Legumes contain the following beneficial components:
- fiber;
- iron;
- protein.
Tea
The drink is a food that increases the level of potassium in the blood. The benefit also lies in the presence of the following valuable substances:
- acids (ascorbic, nicotinic, pantothenic);
- phenolic compounds;
- B vitamins;
- potassium;
- magnesium;
- phosphorus;
- essential oils.
Dried fruits
Prunes and dried apricots are among the products that are leaders in potassium content. For example, dried apricot (100 g) contains more than 1100 mg of the beneficial element. The same amount of prunes contains 700 mg of the substance.
To replenish the lack of potassium, you need to consume various dried fruits:
- dates;
- figs;
- figs.
However, it is prunes that have a unique set of nutrients:
- vitamins belonging to group B;
- phosphorus;
- magnesium;
- iron.
Avocado
The fruit has a high nutritional value. Avocado contains:
- magnesium;
- zinc;
- phosphorus;
- iron.
These elements are present in high concentrations. The presence of Omega-3 fatty acids is essential. The fruit is added to salads, various desserts, smoothies.
Spinach
It is a low-calorie leafy vegetable. The content of a valuable element in 100 g reaches 558 mg. Spinach is considered to be one of the most nutritious vegetables. It includes the following nutrients:
- antioxidants;
- calcium;
- magnesium;
- iron.
Pumpkin
The nutritional value of the fruit depends on its variety. In 100 g of pulp, about 500 mg of the substance is present. Pumpkin is not only a potassium-rich food. The vegetable includes in high concentrations:
- alimentary fiber;
- carbohydrates;
- retinol;
- B vitamins;
- flints;
- magnesium;
- calcium;
- copper.
Orange
This is one of the foods that contains the most potassium. Freshly squeezed orange juice brings health benefits. It includes:
- B vitamins;
- folic and ascorbic acid;
- tocopherol;
- fluorine;
- phosphorus;
- calcium.
Salmon
Fatty fish is one of the best foods high in potassium.Salmon contains approximately 650 mg of the element (per 100 g). This amount is the maximum for seafood. Fish is also rich in vitamin D and omega-3 fatty acids, which normalize the functioning of the nervous and cardiovascular systems.
Table of foods high in potassium
The presence of an important element for health in food is controversial. Various foods contain potassium, which is essential for the heart. The table contains information on the concentration of a substance in plant and animal sources.
Conclusion
The list of foods rich in potassium includes various names. They represent both plant and animal sources. The element supports the adequate functioning of the heart and blood vessels, the supply of oxygen to the brain. Sufficient intake of the substance in the body ensures good health and psycho-emotional state.
