Potassium is vital for the body. It is responsible for the transmission of nerve impulses, which provides control over the contraction of all muscles of the body, including the heart. Therefore, foods containing potassium must be in the diet of hearts and those people who want to stay healthy as long as possible. This trace element is involved in metabolic processes, helps maintain acid-base balance. Lack of potassium leads to serious health problems, so you need to get it every day and in sufficient amounts.
- How much potassium does a person need to maintain health
- TOP 10 Healthy Foods Containing Potassium
- Key facts about potassium and the foods that contain it
How much potassium does a person need to maintain health
Lack and excess of a trace element are equally dangerous, therefore, without a doctor's recommendation, it should not be taken in the form of dietary supplements. It is better to include in the diet more foods containing potassium. How much does the body need to function properly? There are different counting systems — in millimoles per 1 l of blood and in grams per 1 day. An adult's blood should contain 3.5-5.5 millimoles of potassium per 1 liter of blood. This corresponds to 2.5-5g per day.
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The need for potassium of each person is individual. It depends on the lifestyle, type of activity, intensity of physical activity. The more energy a person spends, the more potassium he needs. This trace element is especially important for athletes and people who earn their living by hard physical labor.
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If there is not enough potassium, the following problems are possible:
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Muscle weakness. It is more difficult for a person to do the usual physical activity, he constantly feels tired. Possible heart problems.
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Anxiety, irritability. Potassium is needed for the normal functioning of the nervous system. With its deficiency, psychological problems arise.
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Frequent urination. The lack of a microelement affects the work of internal organs. The kidneys are overloaded, intestinal colic may occur.
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The risks of developing diabetes mellitus increase. This disease is directly related to metabolic disorders.
An excess of potassium can be said if the daily dose exceeds 6 g, and 14 g of the microelement can lead to lethal outcome. If there is too much substance, it negatively affects the state of the cardiovascular system, the risk of urolithiasis increases. Sometimes high doses of potassium lead to limb paralysis.
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TOP 10 Healthy Foods Containing Potassium
Most of the foods containing potassium are readily available. The best sources of trace elements are considered to be:
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Potatoes. Bad news for those who give up potatoes for the sake of figure: you are depriving yourself of an invaluable source of potassium. One medium potato — it is 900 mg of a useful substance, as well as fiber, vitamins of group B, C and iron. To keep them and not gain weight, it is better to bake the potatoes in the skins.
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Tomatoes. Potassium is found in both fresh and dried tomatoes. It is also found in natural tomato paste. You can save the trace element if you dry tomatoes or make pasta yourself. A glass of sun-dried tomatoes — it's 1800 mg of potassium, vitamins and fiber. This product is very beneficial for cores.
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Beans. Cook soups with beans, add them to vinaigrettes and other dishes. A glass of white beans has the most potassium — 1000 mg. Red is tasty, but less valuable, because it contains only 600 mg of a useful trace element.
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Dried apricots. Apricots are useful in any form. Fresh ones contain 305 mg of potassium per 100 g, and in dried apricots it can be up to 1900 mg (the amount depends on apricot variety, conditions and features of making dried apricots).
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Prunes. In addition to potassium (686 mg in half a glass), prunes contain fiber, vitamins B, C, and several beneficial micronutrients. Scientists have studied the effect of this product on the human body and came to the conclusion that 10 prunes per day is enough to obtain many necessary substances. Product increases bone density.
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Avocado. 975 mg of potassium, a sea of beneficial trace elements and correct fats — all this can be obtained by eating 1 avocado per day. Prepare salads, desserts from it, add it to sauces. Avocados are good for everyone, especially those who are on a diet.
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Salmon. 100 g of this fish contain 628 mg of potassium, but the list of nutrients is not limited to one trace element. Salmon — an excellent source of healthy fats, omega-3s, vitamin D. Researchers at Harvard University are convinced that eating salmon reduces the risk of heart disease by 35%.
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Spinach. This is a priceless vegetable. 100 g contains 558 mg of potassium and many other useful elements. Another plus: spinach is low in calories compared to many other sources of vitamins.
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Pumpkin. An excellent source of potassium (up to 448 mg per 100 g), a convenient inexpensive product, from which you can cook delicious dishes — side dishes and desserts.
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Oranges. The smell of citrus invigorates, the taste gives pleasure, and the composition supports health. 1 a glass of fragrant orange juice — this is 473 mg of potassium, B vitamins (including folic acid), C.
Choose from the list of products the ones you love the most. Eat them every day, enjoy the taste and maintain your health without much effort and extra cost.
Read also: TOP 13 foods good for liver health
The main thing about potassium and the foods that contain it
When planning your diet, remember that:
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Potassium is vital for the body. It responsible for water metabolism, functioning of the nervous system, heart, muscles.
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Required daily dose 2.5-5mg The requirement for potassium depends on physical activity.
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Too much is as dangerous as too little. Over 6 mg of potassium per day — it is dangerous, and 14 mg can lead to death.
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Balanced nutrition — one that keeps you healthy. Include foods with potassium in
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