As soon as we talk about potassium, most of us think of bananas. But in addition to them, there are other vegetables, fruits and spices that contain a large amount of this mineral.
When we are told that we need to include more potassium in our diet, most of us usually think of bananas. But potassium can also be found in other products!
In this way, you will be able to get a sufficient amount of potassium, eating a varied diet and without boredom. It should be borne in mind that this mineral is involved in a large number of organic processes of our body. Today we would like to touch on this topic in more detail.What is potassium and why is it needed?
We are talking about a diuretic mineral that rids our body of excess fluid and salt. Therefore, potassium deficiency tends to increase fluid retention, edema, and hypertension.
If you eat a lot of salt and don't drink enough water, you need to include more potassium-rich foods in your diet.
Severe potassium deficiency can cause serious health problems, for example, disorders of the nervous system, kidneys and heart.
Thanks to this mineral, the cells of our body remain hydrated and healthy, and also receive more nutrients. In addition, thanks to potassium, they are better cleansed of toxins.
Potassium is especially important for people who do sports. That is why we so often see athletes (for example, tennis players) snacking on bananas in between competitions, before and after tournaments.
Potassium fills our body with energy, replenishes the balance of fluids and electrolytes that are lost by the body when we sweat. Thanks to this mineral, the transmission of nerve impulses improves, and our muscles recover more easily after physical exercises.Why is potassium so important?
The benefits of potassium do not end there. It is useful for people with heart problems and hypertension. The fact is that potassium regulates the heart rhythm and blood pressure, and also allows you to avoid arrhythmia.
A diet high in potassium and low in sodium protects the health of our kidneys. As a result, these organs manage to filter the blood better. This not only improves our blood circulation, but also reduces the risk of kidney stone formation.
It is impossible to list all the useful properties of potassium. For example, it is an excellent antioxidant capable of fighting free radicals, disabling them.
Thanks to potassium, we manage to protect our bones from the loss of minerals and the development of osteoporosis. The latter is due to the fact that potassium prevents calcium from being washed out with urine.
Finally, potassium affects the production of gastric juices, and also participates in metabolic processes, for example, in the production of insulin and maintaining the necessary balance of fluids in the body.Foods rich in potassium
Every adult needs 3000-4000 mg daily. potassium
It will be useful to know that all natural products contain more potassium than sodium. However, food processing processes disrupt this proportion.
This means that in order to prevent potassium deficiency, it is necessary to eat more fresh foods and minimize second-hand foods. How exactly to do this? The answer is simple: through a balanced diet.1. Mangold
These greens contain many vitamins. Swiss chard can be used to make pies, soups and sandwiches.
This is one of the most potassium-rich types of lettuce. Yes, every 100 grams of fresh Swiss chard contains 380 milligrams of potassium. Considering that one glass of this greens weighs about 200 grams, it is easy to imagine that it is not so difficult to include these greens in your daily diet.2. Avocado
These fruits are distinguished by a high content of magnesium, fiber, vitamin E and potassium. They have a beneficial effect on the nervous system, heart and skin of a person.
Avocado is ideal for people suffering from depression and insomnia.
These fruits help to cure anemia, relieve the symptoms of gastritis and ulcers, and also eliminate menstrual pain.3. Cherimoya
These tropical fruits are among the most balanced in terms of nutritional value. They have many healing properties, and every 100 grams of cherimoya contain 382 mg of potassium.
You can eat cherima as a dessert or prepare sweet dishes from it.
In addition to potassium, these fruits contain proteins, calcium, iron, phosphorus and vitamins B1, B2 and B6.4. Thyme
Many aromatic herbs also contain a lot of potassium. As for thyme, widely used in the cuisine of Mediterranean countries, this spice is a source of thymol essential oil, flavonoids, amino acids, calcium, iron and vitamin C.
Thyme helps in the treatment of infectious diseases of the respiratory organs, is a powerful natural antibiotic, strengthens immunity and normalizes digestion. Thanks to its anti-inflammatory properties, thyme is able to relieve pain during menstruation.5. Spotted milk thistle
This is a plant whose homeland is the Mediterranean and central Europe and has long been used in folk medicine.
For every 100 grams of milk thistle, there are 400 milligrams of potassium.6. Basil
Another spice that must be present in every person's kitchen. Thanks to basil, your dishes will acquire special taste notes and a pleasant aroma.
Basil is native to India. Nowadays, this herb is well known all over the world. Basil is a rich source of flavonoids, vitamins B1 and E, various essential oils and minerals, including potassium.
As for the healing properties of basil, the following should be noted:
This root vegetable can be prepared in different ways. Potatoes are an integral part of the diet of people in all countries of Europe and America. At the same time, it is an important source of potassium.
So, with every 100 grams of potatoes, our body receives 418 milligrams of potassium. We recommend steaming, boiling or baking potatoes. It is better to refrain from fried and salted potatoes.