Potassium is one of the essential minerals for the human body, found in many natural food sources. Choosing a diet that includes foods high in potassium is important for both physical and mental health. Let’s find out foods that are high in potassium in this article!
Contents
The daily requirement of potassium
The daily requirement for potassium in the average person is 4,700 milligrams (mg) of potassium, which is obtained mainly through dietary sources of potassium. Potassium supplementation may vary in people with kidney disease, specifically less than 4,700 mg/day as directed by a doctor. Because when the kidneys are not working properly, too much potassium accumulates in the body leading to abnormal nerve and muscle problems.
In addition, potassium levels in the body are also affected by hormones and other drugs the patient is taking. Therefore, people with kidney disease should consult a doctor about the appropriate dose of potassium to supplement, thereby adjusting their diet.
Food sources high in potassium
There are many familiar foods in nature that contain high levels of potassium. If you need to increase the amount of potassium in your diet, choose these healthy foods to add to your menu, including:
Fruits and vegetables
When it comes to foods that are high in potassium, many people often think of only one familiar fruit, the banana. However, in addition to bananas, there are many foods that we eat every day that also contain large amounts of potassium, such as:
Fresh fruit: Orange, cantaloupe, melon, watermelon, avocado, apricot, grapefruit
Dried fruits: Prunes, raisins, and dates
Fruit juices: Orange, tomato, watermelon, plum, coconut water, apricot, and grapefruit
Vegetables: Green leafy vegetables, asparagus, spinach, and boiled broccoli
Root vegetables: Fresh cucumbers and potatoes, sweet potatoes, eggplants, mushrooms, radishes, beets, processed pumpkins
You can have 225g of spinach stir-fry with pasta – this delicious dish contains 540mg of potassium, well deserved on the table. In addition, you can flexibly prepare a variety of stir-fries, soups, or salads from the list of foods high in potassium mentioned above.
Milk Products
Some dairy products, such as milk and yogurt, are high in potassium. On average, each box of regular yogurt has 573 mg of potassium, which not only meets about 12% of daily potassium needs but also provides up to 50% of the body’s calcium needs. Choose low-fat or fat-free milk to ensure the best source of nutrition. In addition, milk is listed as one of the best foods to help you sleep well.
Some types of fish
Some types of fish that are high in potassium include tuna, halibut, cod, salmon, and rockfish. In addition, some other seafood is also rich in this nutrient, such as 100g of clams containing up to 534 mg of potassium.
If you don’t have much time to cook, canned salmon is also a good suggestion for those who are deficient in potassium in the body. This dish is very easy to prepare, rich in heart-healthy omega-3s, and especially provides the body with about 487 mg of potassium/28g of salmon (meeting 10% of the daily potassium requirement).
Types of beans
In addition to containing a large amount of protein and fiber, which is good for the cardiovascular system, beans are also a reasonable choice for people with potassium deficiency. Legumes that are high in potassium include lima, pinto, kidney/kidney beans, soybeans, black beans, lentils, and peas.
Other foods
Other foods rich in potassium include:
- Salt substitute for common table salt NaCl (read more information on packaging to check potassium levels)
- Molasses (molasses)
- Nuts and seeds
- The meat of animals and poultry
- Brown rice and wild rice
- Cereal bran
- Whole grain bread
- Pasta pasta with tomato sauce
The role of potassium in health
Lack of potassium in the body for a long time can be dangerous to health because it is an essential nutrient for cells. Some common warning signs of potassium deficiency in the body are:
- Tired
- Frequent cramps
- Insomnia
- Depression
- Irregular heartbeat
Getting enough potassium every day from foods rich in potassium will help keep the mind healthy, and happy and can prevent some chronic diseases. In particular, the function of supporting stable blood pressure regulation in two ways is as follows:
First: Potassium supports kidney function in the process of removing sodium from the body through urine excretion. Too much sodium accumulation in the body is one of the causes of high blood pressure.
Second: Potassium helps the walls of blood vessels relax or loosen, limiting the excessive stiffness that leads to high blood pressure. Potassium supplements not only keep blood pressure stable but are also very good for the heart.
In addition, getting the necessary amount of potassium also helps to have more flexible and supple muscles, thereby enhancing the health of the body. In addition, the nerves also need potassium to be able to function properly, helping to improve concentration. Potassium also acts as an electrolyte, responsible for regulating the fluid balance in and out of the body’s cells, limiting the risk of abnormal disorders.
Final thought
Nutritionists recommend prioritizing the absorption of potassium from foods rich in potassium rather than taking supplements, vitamins, or functional foods. Therefore, finding out the list of foods that contain a lot of potassium is essential to be able to plan a nutritious meal, especially for those who are lacking potassium in the body.
Top News hopes this article can help you learn more about foods that are high in potassium and wishes your health is always good!
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