Nutrition

10 foods to fill up on potassium

Potassium plays an essential role in the proper functioning of cells, tissues and organs in the body. It is an electrolyte, that is to say, it carries a small electrical charge intended to conduct electricity in the body.

It is involved in muscle contraction, including that of the heart, and has a positive effect in lowering blood pressure, in particular by balancing sodium intake. Potassium deficiency can thus increase the risk of cardiovascular disease, glucose intolerance and can even lead to fatigue and muscle cramps.

Here are 10 potassium-rich foods that you can include in your daily diet.

  • Meat
  • Beef, veal, pork and chicken contain a significant amount of potassium. Cold cuts, especially salami, are among the foods that contain the most with almost 1300 mg for a 100 g portion. Other cuts and meat products can provide between 300 to 650 mg of potassium per 100 g. Be careful, charcuterie is often a fatty and salty food, so it is important not to eat too much of it.

  • Beans
  • Whether black or white, beans are rich in potassium in addition to their fiber and protein content. In addition to its satiating effect, black beans also contain magnesium, calcium and folate. It is a very high provider of potassium, with almost 1400 mg for a 100 g serving.

  • The dried fruit
  • Soft dried fruits like prunes, apricots, dates, figs and raisins are a good source of potassium and fiber. Rich in trace elements, they are beneficial to health, but they should not be abused given their sugar and calorie content. Dried apricots are the richest in potassium with over 1000mg in a 100g serving.

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  • Fish
  • Fish and shellfish are great providers of potassium. Salmon, in addition to being rich in B vitamins, protein and omega-3, a fatty acid useful for the brain and heart, also contains potassium, at an average of 600 mg per 100 g. Other fish such as cod or cuttlefish can contain up to 800 mg for a 100 g serving.

  • Flax seeds
  • Flaxseeds are particularly beneficial to health. Rich in potassium, they contain around 850 mg per 100 g. In addition to this contribution, these foods are excellent providers of fatty acids such as omega-3 or oleic acid. They also participate in increasing the level of good cholesterol in the blood while reducing the risk of cardiovascular disease.

  • garlic
  • With nearly 530 mg of potassium per 100 g of garlic, the consumption of this food makes it possible to cover a good part of the necessary daily intake, which is between 2 and 6 g. Rich in vitamin B6, calcium, manganese and copper, garlic is a healthy food and a condiment that can accompany all dishes. It is particularly indicated in a salt-free diet since its sodium content remains very low.

  • The banana
  • Bananas are one of the foods richest in potassium. It can contain up to more than 400 mg of this mineral per 100 g. Very popular with athletes, this fruit effectively helps to limit the appearance of aches or cramps in case of effort. It also facilitates recovery thanks to its energy contribution.

  • the lawyer
  • Avocado is a good source of potassium, with nearly 350 mg per 100 g of fruit. Its mild flavor and creamy flesh are a real delight for the taste buds. It also provides the body with an interesting dose of copper, protein and fibre.

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  • Sweet potato
  • Sweet potato contains a significant amount of potassium, about 350 mg per 100 g. It is also rich in vitamin A, vitamin C, copper and manganese. Eating this food can help prevent oxidation of bad cholesterol and lower blood pressure.

  • Potato
  • The potato is rich in potassium, about 350 mg per 100 g. It is advisable to eat it baked or boiled to better enjoy all its benefits. This food also contains a good dose of vitamin C and magnesium.

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